Deadlift

3 x 3 @ 75/80/85%, rest 3:00

Deadlift

3-3-3-2-2-2

Go Every 3:00

Back squat
5-4-3 (2-3reps in tank)

Gymnastics

Warm up

2 rounds of

10 ring rows
6 inch worm with 1-3 pushups
6+6 windmill with plate
10 kips/pull-ups/C2B
6 Plate jumps

Bar & Ring muscle-up technique

• Muscle-up technique
• High box jump

WOD

RX
AMRAP 7:
10 box jumps (51/61 cm)
3 bar muscle-ups

INTERMEDIATE
AMRAP 7:
10 box jumps (51/61 cm)
1 bar muscle-up

BEGINNER
AMRAP 7:
10 box jumps (41/51 cm)
3 jumping bar muscle-ups

Partner WOD
3x10min AMRAP
2' rest between

AMRAP 1 YGIG:
30 KB swing @ 16/24kg
20 goblet squat @ 16/24kg KB
10 push up

AMRAP 2 syncro work:
5 knee raises/leg raises/ttb
10 push up
15 burpee

AMRAP 3, change after full rounds
1 wall walk
5 wall ball
10 cal row

Score is reps through the workout

In teams of 2:

5 rounds for time of: (molemmat tekee 5)

6 Pull-Ups
6 Box Jumps (50 / 60 cm)
6 Dumbbell Ground to Overhead (3 + 3) (10 / 15 kg)
Rounds alternating

Snatch

H2 @ 85-90%
2-5 x 2 @ 75%, E2:00

Work up to a relatively heavy double in the 85-90% range, then perform 2-5 back off sets @ 75%
– Drop the bar between each rep, reset and go

Halting power snatch + halting snatch + snatch balance

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

– Treat this as a primer before the main working sets on Part B
– Halt at the knee on the halting snatches
– Find balance in the middle of your foot while halting and focus on getting acceleration on the bar
– Reset the bar on the floor between snatches

WU

CF
Every 40 sek x 10
3 thruster @ 50%
Rest until 10min
Every 40sek x 10
2 C&J @ heavier than thrusters
Rest until 20min
Every 40sek x 10
1 squat clean @ heavier than C&J
Rest until 33min
Emom 12
1. Row
2. Burbee over rower
3. Max hang
Instructions:
Max repetearble reps

Voima
E3MOM, 4rds, As super set
Sumo DL w/ KB 8-10
Side plank 10-20s

WOD
EMOM 16min
1.WB 8-12
2.Slam ball 8-12
3.Row cal
4.Rest