Power clean 4x3x80%
Power snatch+snatch+OHS 3x1+1+1
Back squat 1x20x50-80%

quality wod
360m run
3 rounds
12-9-6
manmaker
k2e
360m run

Technique (DU,Knees to Elbow,Wall climb, Burpees)

WOD
12min amrap
Farmers carry (10meters with kettlebells)
Burpee x5
Farmers carry (10meters with kettlebells)
DU x 5
Farmers carry (10meters with kettlebells)
Wallclimb x 5
Farmers carry (10meters with kettlebells)
Knees to Elbows x5

3 rounds
Trail Run
5 muscle ups

5 round of 3 rep of squat snatch

Perform a 1x10 m shuttle run in the 1st minute, 2x10m runs in the 2nd minute and so on. Start again from one rep when you fail to do required reps in one min. Continue for 15 minutes.

Overhead press:
1. Round 37,5 % of max
2. Round 45 % of max
3. Round 55 % of max
4. Round 65 % of max
5. Round 72,5 % of max
6. Round 82,5 % of max

Back squat:
1. Round 37,5 % of max
2. Round 45 % of max
3. Round 55 % of max
4. Round 65 % of max
5. Round 72,5 % of max
6. Round 82,5 % of max

5min AMRAP
10 DU
10 Clean 60/40
10 DL 60/40

Aikaa vastaan:
1. Annie
50-40-30-20-10
DU
Abmat sit up

1. 3200m run

2. Grace
   30 Clean &Jerk 60/42,5kg

3. 100 Deadlift 60/42,5kg

4. 8 rounds
   10 HSPU
   15 Pull up
   20 Squat

5. 100 Front squat 60/42,5kg

6. 3200m run

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