20 thrusters
20 sdhp
20 push jerk
20 ohs
20 front squat
+emom 5 burpees

Rx: 42,5/30kg

PartnerWOD
2 rounds for time
100 Wall Balls 10/6kg
50 Power Cleans 70/50kg

work in pairs
3 rounds
20 ub thrusters 30/20
20 bar over burpee
-1min break-
2 rounds
30 ub wall balls
30 synchro kbs
30 synchro push ups
-2min break-
40 hang squat cleans
40 hang power cleans
40 shoulder 2 overhead

3×3 Pause OHS (75 %)

8 min AMRAP
40 DUs
4+4 pistol squats
10 push ups

A.
Three sets of:
Kneeling Halos x 3-5 reps to each direction
Rest 60 seconds
Back Squat x 8-10 reps
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
12 Kettlebell Swings
6 Strict Pull-Ups

Second workout of the five week journey!
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• 3x3-5 Paused Front Squat ~60%1RM 33x1

• E3MOM for 15min
  2 cleans - GO HEAVY!
  Nybegynnere bør heller ta flere reps og light weights

• 3×3 støt drag

• 3 RFT
  Max reps strict pullups
  10 pistol squats
  30 DU

a) Open prep 1
10 min alternating emom
10 wall ball
10 box jump

b) Overhead squat 3 x 5 (65 - 75 - 80 %, laske 1rm:stä 90 %). Vikalla niin monta kuin menee HYVÄLLÄ tekniikalla

C) Open workout 12.5
7 min amrap
3 thruster 45/30
3 chest to bar
6 thruster 45/30
6 chest to bar
9 thruster...jne

d) Cash out: optional
100 weighted sit-ups (wall ball, kb)

Focus: Clean and Jerk
5 sets x 1 rep @ 85% of 1RM Clean and Jerk

MetCon:
4 Rounds For Time:
10 Med-Ball Get-Ups (L1- no med-ball; L2- 14/10 med-ball; L3- 20/14 med-ball)
15 Mountain Climbers
10 Hollow Rocks
15 Back Extensions

Score: Weight / Time