5 RFT:
10 One arm (kb) snatch (Rx: 28/20kg)
20 cal Row

7 RFT:
11 Front squat
10 Push Jerk
(Rx: 60/42.5kg)

EMOM 10
even: 10 Pistols
odd: 15 Arch to Hollow Swing

2 rounds
5 wall clmibs
10 v-ups
5 deadlifts 140kg/100kg
10 v-ups
200m run
10 v-upsi

5 rounds of 0:20 for max effort / Rest 1:40
Rest 3min
4 rounds of 0:15 for max effort / Rest 1:15
Rest 3min
3 rounds of 0:10 for max effort / Rest 0:50

Thursday

Back Squats:

4x3 (start working sets around 60%)

Then 2 attempts at a new 1RM

Metcon: 12 Minute AMRAP

-30 Double Unders or sub 30 tuck jumps (not singles)

20 Ball Slams

10 KB Squats 55/35

Score: 3RM & new 1RM if achieved/Rounds & Reps

AMRAP 10min:
10 Power snatch (50/35)
10 Box jump overs

AMRAP 15 minutes – Climb the ladder

10 Double-unders
1 Muscle-up
20 Double-unders
2 Muscle-ups
30 Double-unders
3 Muscle-ups
40 Double-unders
4 Muscle-ups
Rest 1 minute
50 Double-unders
5 Muscle-ups
60 Double-unders
6 Muscle-ups
Rest 1 minute
70 Double-unders
7 Muscle-ups
80 Double-unders
8 Muscle-ups
Rest 1 minute
90 Double-unders
9 Muscle-ups
Rest 1 minute
100 Double-unders
10 Muscle-ups
Rest 1 minute
And so on (keep resting after each round if you make it that far)…

Niin monta kierrosta kuin menee:
-pallo suoril käsil askelkyykkykävelyy 15m
-pallon paiskomista lattiaan 15 kertaa täysii
-pallon yli yleisliikkeitä 15kpl

5 x 65%
5 x 75%
5+ x 85%