400-m run
2 rope climbs
– Rest remaining time.

Scaled WOD
Every 4:00 minutes for 5 rounds:
150-m run
4 pull-to-stands
– Rest remaining time.

Warm Up
2 rounds
1.5 min bike erg
10-15m R/L single arm kb bottom up carrying (käsi 90 asteen kulmassa) 12&16kg
30-45s hanging from pull up bar (myötä/vastaote)
30-45s ring push up plank hold
then 2 times through
5 romanian deadlifts
5 hang muscle clean
5 1&1/4 front squats
5 push press
then 2 times through
5 hang squat cleans
3 split jerk, pause in catch 2 sec

Metcon
3 sets
1000/1200m bike erg
3 power cleans + 3 front squats + 3 push jerks @42.5/60kg (masters 45+ 35/50kg)
rest 2 min bwn sets
straight to ->
Strenght (inside 10 minutes)
5x Squat clean + Front Squat + Split Jerk @50-70% of 1rm clean&jerk (should fee that there is 3-5 reps in tank)

Accessory Work
3 sets
12-15 ghd back extensions
16-20 banded pulls
24 weighted russian twists
rest 2 min bwn sets

EMOM 10 min

2 Squat Cleans @70-85%

Warm Up
Band Pull + Banded Hip Activation
then 2 times through
5 snatch deadlifts
5 hang muscle snatch
5 snatch push press
5 pause overhead squats
then 2 times through
5 power snatch
5 pressing snatch balance
then some mobility if needed and

Weightlifting
New set every 1.5 min :
TNG Power Snatch 5x5@40-60%, light and smooth.
then
10 min emom
1 Snatch Balance + 2 Pause OHS @50-70% of 1rm snatch
pause 2 sec on bottom of squat on overhead squats.

Strenght
Pause Back Squat 4x2reps@60% (pause 3 sec at bottom)
rest 2-2.5 min

Metcon
15 min emom
1) double unders x 40 seconds
2) devils press x 5reps @rx dumbbells
3) weighted box step overs x 10 reps @rx dumbbells
4) ski erg x 40 seconds
5) rest min

Deadlift

5 x 3 @ 76-86%, Go every 2:30-3:30

E90s x7:
5 deadlift
4 hang power clean
3 front squat
2 stoh
1 thruster

Rx: 50/35/~50% of the complex

2-4 rounds, rest as needed:
6-12 + 6-12 kb russian twist
20-30s sandbag bear hug hold
15-30 + 15-30s copenhagen plank

Front squat

3 x 3 @ 84-88% (1-2 RIR), go every 3:30

Snatch

8 x 2 @ 70%, go EMOM

– Drop the bar between each rep, reset and go
– Stick to the the percentage and focus on hitting excellent repetitions each set
– Cues: 1) Continued acceleration: You have to start slowly enough so you can accelerate the bar when you go past your knees, 2) Finish the pull. When the bar hits your hips (contact point) you should pull as hard as you can. Common mistake is going under the bar as soon as the bar hits the contact.

Muscle snatch + snatch balance + overhead squat

5 x 1+1+1 @ 50%+, EMOM