2 sets
For time
20 double db front rack lunge walking steps @2x10-15kg's/17-22.5kg's
20 double db power cleans
20 double db thrusters
rest 1:1 bwn sets
time target 3-4 min, cap 5 min.
try to go unbroken on lunges, db power cleans should be done in 2-3 sets with small breaks bwn. same thing on thrusters goal is to go in 2-3 sets so challenge yourself enough with db weights but dont have feel on start that "will you be able to make it".
And one thing is to start lighter and go for bigger weights on second set if you did every movement like unbroken sets.
score is total time of both metcons, let us know what weights you used!

Tempaus

Weightlifting
Then warm up with barbell
5 muscle snatch + 5 push press behind neck + 5 ohs + 5 hang snatch

A. Power Snatch + Hang snatch above knee + hang snatch below knee
2 sets @65% , 2 sets @70% and 1 set @75%
rest 1.5-2 min bwn sets
sharp lifts

B. Snatch Grip Push press + OHS + snatch balance
2 sets @70% of 1rm snatch (3+2+1)
3 sets @75-85% of 1rm snatch (2+1+1)
rest 1-1.5 min bwn sets

C. Back Squat 5x3 reps @85% of 1rm
rest 2 min bwn sets

10 min each for 60 min HR @ 70-75%
Ski
Row
bike

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Or if you feel recovered do:

3x
7 ring row
5 high hang muscle clean
5 push jerk
7 cal row

then warm up to light wod weight, about 55% of 1RM

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EMOM 35min

M1 Power Clean
M2 Row
M3 Push Jerk
M4 Pull Ups
M5 Rest

• Work for 40s. per minute
• Keep same reps trough out
• Choose weight and scale so you're able to keep RPE 7.5 trough out
• If you feel recovered, skip rest minute and perform 32min emom

6 Rounds For Time:
10 Box Jump Overs 60/50cm
10 Bar Facing Burpees
Rest 1:00 btw rounds.

Work on lateral rebounding on the BJO and NO step ups on the burpees.
Push the pace.

3 sets
16/20 calories of row (mod/fast)
rest 1 min
12/15 calories of row (fast)
rest 1 min
9/12 calories of row (sprint)
rest 1 min
16/20 calories of ski (mod/fast)
rest 1 min
12/15 calories of ski (fast)
rest 1 min
9/12 calories of ski (sprint)
rest 1 min

500m Row/ski then
2 round 8 reps
Bench DB bend over row L
Bench DB bend over row R
BB kang squat

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Front Squat
6 - 5 - 3 - 3
- For every set leave 1-2 reps in the tank
- Rest 2-3 min b/w sets

Maastaveto 3x2x90%

Hyvää huomenta 5x10
-jalat yhdessä
-kevyt/liikkuvuusliike

Sivutaivutukset 2x20 / puoli

SitUps 4x8

With barbell 2 rounds (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 cleans + 3 split jerk
rest 1 min bwn rounds
then start to climb up on weights

A.Squat Cleans
sets 1-2 @ 85% and 3 reps
set 3 @90% and 2 reps
rest 1.5-2 min bwn sets

B. 4 sets 1+1 of Push Jerk + Split Jerk
sets 1-2 @80% and sets 3-4 @85% of 1rm.
rest 1.5-2 min bwn sets

C. Clean Pulls
2x5 reps @90% of 1rm clean
2x4 reps @100% of 1rm clean
rest 1.5-2 min bwn sets

For time
3 rounds
35 double unders
10 overhead squats @50/35kg
straight to
3 rounds
35 double unders
10 thrusters @ 40/25kg
you may use only 1 barbell, so take weight off after OHS.
time target 6-7 min , cap 9 min.
goal is to do unbroken set always on both movements