Gu
4

A.1) Muscle snatch + dip snatch
2+1 ~10min

B.1) Hang snatch below knee w/1.rep pause @below knee
5×3 @65%

C.1) Hang clean below knee + split jerk
8×1+1 @80%

D.1) Clean pull from Deficit
5×5 @80%

E.1) Back squat w/ 1.rep pause atg
6×3 @80%

30min EMOM
1.min Ski cal
2.min 10-15 DB snatch alt.
3.min bike cal
4.min 5-8 single DB devils press alt.
5.min row cal
6.min rest

As many Rounds as Possible in 16 Minutes :

20 Push-Ups
50 Single Unders
20 Sit-Ups
50 Single Unders
20 Reverse Lunges
50 Single Unders
20 Cal Row / Air Bike

Every 2.30min 5 rounds

1 Snatch

1 power snatch
1 hang squat snatch
1 overhead squat
– Build in load across the 10:00.

Scaled WOD
EMOM 10:
1 power snatch
1 hang power snatch
2 overhead squats
– Build in load across the 10:00.

3 rounds for time
12 deadlifts 70kg/50kg
9 hang power cleans 70kg/50kg
6 STOH 70kg/50kg
Time cap 10min

EMOM x 5 MINUTES
1 Dynamic Kip Swing or Kip Swing + 1 Kipping Pull-Up or 1/2 Pull-Up + 2 Chest to Bar Kipping Pull-Ups or Kipping Pull-Up
OR
3 x Strict Partner Assisted Chest to Bar Chin-Up

7 sets of Clean Deadlift
Set 1: 5 @70% 1RM Clean
Set 2: 4 @80%
Set 3: 3 @90%
Set 4: 2 @100%
Set 5: 1 @110%
Set 6: 10 @65%
Set 7: 10 @70%
- Rest 2min btw sets
- No hook or mixed grip

35min with partner @ zone 2 / RPE 6-7 ("pitää pystyä puhumaan")

Part A)
32m (=4x8m) carry anything, anyhow
20-45s wall supported HS / tripod hold / heavy double db OH hold
8-12 + 8-12 goblet cossack squat*
6+6 kb windmill (find challenging, but controllable weight)
6-10 pass through between boxes

Part B)
machine (active reco)

*Start with one leg and finnish all reps with that leg before moving forward. Start with your weaker leg and match the reps wit the stronger one.

Logistics: Partner 1 starts with part A and partner 2 with B, when partner 1 has finnished one round of A, then partners switch places and so on.