For 8 minutes (4 sets):
1500/1200 m row or ski or run for 6 minutes
max wall balls (sets 1. & 3), double unders (sets 2 & 4.)

3 min rest between sets.

A. Back Squat heavy triple
2mins rest
3reps@90%of A
1min rest
10reps@70% of A
2mins rest
3reps@85% of A
1min rest
15reps@60% of A
2mins rest
3reps@80% of A
1min rest
20reps@50% of A

B. Partner wod - I go, you go style:
3 rounds:
15 Squat box jump@60/50cm

Then

3 rounds of:

15 Box Jump@60/50cm

Then

3rounds:
10/10 Single leg Box Jump@50/40cm

A. Power Snatch+Hang Power Snatch+TNG Squat Snatch+Hang Squat Snatch daily max in this complex

B. 5-4-3-2-1 reps for time:
Power Snatch*
Bar MU
Hang Power Snatch*
Strict HSPU
Squat Snatch*
Ring MU
Hang Squat Snatch*
Kip HSPU

*50% of daily max of the complex

A: Styrka/Färdighet
Back squat 3x5@ 60%
Strict pull ups 3xMax
B: WOD
Tempo 3 pos snatches: 5 sets x 3 reps (1x high hang + 1x hang + 1x floor @ Lätt vikt) 5 sekunder på första marklyftet upp till high hang, 2 sekunder paus i hang, T&G på sista.
+
8min emom:
12 kb snatch 16/12kg/ 1 arm kb swing
Byt arm varje minut

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

sn balance(8)-4x1 start at 70% of one rep max
ohs-3x5@75% of one rep max(10)

Fitcamp
200 jump rope
100 rope slams
50 step ups
100 rope slams
200 jump rope

Metcon(12)
60 thrusters 75/55
otm 20 double unders/60 singles

Metcon(12)
60 thrusters 95/65
otm 12 ttb

start w/otm first

Finisher
30 w raise
2 min hip distraction
60 sides bends

Kierros 1. Jokaisen sarjan välillä tee 100 DU / 100 SU
10 renegade row, 10 maastavetoa kahvakuulilla, 10 linkkaria

Kierros 2. Jokaisen sarjan välillä tee 70 DU / SU
15 renegaderow, 15 maastavetoa kahvakuulilla, 15 linkkaria

Kierros 3. Jokaisen sarjan välllä tee 50 DU / SU
20 renegaderow, 20 maastavetoa kahvakuulilla, 20 linkkaria

Aikaraja 20 min

Skill training: HS- walk and pistols for 15-20 min as wu.

30 min AMRAP:
30 wall balls
30 box jumps 60/50cm
30 pull-ups
30 OHS 43/29kg
30 hang power snatch 43/29kg

Every 3 minutes do 3 bar MU. Start with MU. Last set of MU is on the minute 27. If you can´t do MU: 2 rope climbs is good.

A. Pause Front Squat heavy triple

B. AMRAP 3:
15 Power Clean@40/30kg
15 Burpees
400m Run

60" rest

x5 rounds

C. 400m Farmer Carry@heavy load

Su- 1min
bar over Burpee- 1min
Run- 1min
Farmer's Walk- 1min
Rest- 1min

45 reps of each for time:
- 95-lb. thrusters
- Pull-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.