AMRAP 16 mins
12 Sumo DL High pull @43/30kg
12 Alt V-up 6/6
12 HR push up
12/10 Machine cals
Goal : 4+rounds

Every 2:30 mins x 4 sets
1 rope climb or 1-2 half rope climb
10 DB renegade row (5/5), heavy
20 pike compression over dumbbell

Teams of 4
3 x 8 min ON /1 min OFF

A. AMRAP 8
20m Sled Push
⬇️
Bike ➡️ Ski ➡️ REST 🔄

B. AMRAP 8
8 KB Side bends + 15m Farmer carry (1 KB)
8 KB Side bends + 15m Farmer carry (1 KB)
⬇️
Ski ➡️ Bike ➡️ REST 🔄

C. AMRAP 8
20m Sled Pull
⬇️
Echo Bike ➡️ Ski ➡️ REST 🔄

Skill
EMOM 8
Hang power clean 3

Metcon
5rds For Time:
DL 7
Hang power clean 7
Ring row 7

4 kierrosta
30 sec työ - 30 sec lepo
Nilkkojen kurkotus istuen - lavat irti lattiasta kokoajan Pyyhkijät maaten Jalat suorana

Eli ensin 30 sec nilkkojen kurkotusta sitten 30 sec lepo
Sen jälkeen 30 sec pyyhkijät ja 30 sec lepo.
Pyyhkijät jalat skaalaus on jalat koukussa.

2 sets:

AMRAP 3:
3 Shuttle Runs 7,5+7,5m
9 T2B
12 DB Hang Snatches 22,5/16kg
- Rest 1min
AMRAP 3:
12 DB Hang Snatches 22,5/15kg
9 T2B
3 Shuttle Runs

• Rest 2min btw sets

EMOM40
1) 10 Push up
2) 10 Vatsat
3) 10 Burpee
4) 10 Selkä

6 sets 2 mins ON/ 2 mins OFF alternating btw A and B :
A)
AMRAP in 2 mins of:
20 Double Unders / 30 single under
10 Toes-to-bars kipping
5 Strict Ring Dips / Box dip / Push up

B)
AMRAP in 2 mins of:
20 Double Unders
10 Pull-ups kipping
5 Kipping Handstand Push-ups / Pike push ups / Push up

There is no description for this WOD as it is stat.

Weighted Pull-up

Build to heaviest triple
--then--

4 x 3 @ 50-60% of the triple
Go every 2 mins!

Optional : 5 x 3 negatives ( weighted) , or 12 heavy ring rows with 3" tempo down