10 kierrosta
1min vatsoja
1min singlejä
1min soutu
1min hölkkä
pitä pystyä puhumaan puuskuttamatta

In teams of 3 AMRAP
00:00-20:00
30 Wallballs (20/14)
30 Power Snatch (42.5/30)
30 Lateral Burpees
20:00-30:00
Max Distance Farmer Carry (32/24kg)

*One person works at a time. Split as needed.

• Result = reps and then metres.
• Beginner Options: Power Snatch = Clean Grip Deadlifts (60/42.5kg)

In teams of 2 for 30 minutes:
4 Kettlebell Swings, 4 Box Jump Overs, 4 Wallballs
20 cal row
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
20 cal row
8 Kettlebell Swings, 8 Box Jump Overs, 8 Wallballs
20 cal row
etc…

Share the work. One works, one rests.

5 Rounds on the 4:00:
500 Meter Row
1 Round of “DT” (155/105)

Weigthed pull ups 5x4x60%

Skill: gymnastics

Wod: "Nate" 20 min AMRAP
2 MU
4 HSPU
8 AKBS@24/16

Wod: find a steady pace and work on quality in your gymnastic movements. Try to keep them unbroken and work on good form.

EMOM 10
assaulta
1 : 80-90%
2 : easy

Aikaa vastaan:

• 30cal assault bike
• 10 ring muscle-up
• 40cal soutu
• 15 hspu
• 50 du
• 20 leuanveto
• 60 burpee
• 25 etunojapunnerrus

Strength: 5x3 OHS

Wod: 21-15-9
C&J@50/35
BBJO@24/20"

Strength: build upto 80% of your 1rm then perform 3 reps every 90 secs for 5rds.

Wod: the aim is to move fast , pick a weight that you can do multiple reps with (5-8) and keep moving on BBJO.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push-ups
6 good mornings
8 jing jang

Metcon/*Rx(15)
Emom- every minute on the minute complete the following:
5 kbs 53/35-*70/53
5 burpees
5 mbsu 20/14-*ghdsu

otm 6
hang snatch + snatch
work up if form is good

Finisher
2 min hamstring stretch
30 cuff iso
50 slow bikes
50 bicycles