Rest day - what did you do?

WARM-UP

3-5 minutes of bike erg.

Then 3 rounds, 5 reps each movement:
Snatch grip deadlifts
Muscle snatch from hips
Shoulder press behind the neck
Overhead squats
Tall snatch

Then

3 sets of 3 slow snatches

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SNATCH

Every minute on the minute for 10:00 minutes of:
2 Snatches @ 80-82%

CLEAN & JERK

Every minute on the minute for 10:00 minutes of:
Power clean + 2 Jerks @ 70-72%

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(OPTIONAL) CONDITIONING

Every minute on the minute for 28:00 minutes of:
1) 15/12 Calories row
2) 5 Squat snatches @ 40-50%
3) 50 Double-unders
4) 5 Clean and jerks @ 40-50%

10 sets:
20/16cal Row
- Rest 1:1
*1-2 Rope Climbs during rest (or 5-10 Strict Chin Ups)

For time:
1 Cluster 84/57kg
2 Ring Muscle-ups
3 Box Jumps, 40/30 in
4 Front Rack Lunges
5 Handstand Push-ups
6 Deadlifts
7 Toes-to-bars
8 Strict Pull-ups
9 Kettlebell USA Swings@32/24kg
10 Burpees
11 Back Squats
12 Echo Bike Calories

Perform just as the "12 Days of Christmas" song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc...until all the movements have been completed.

Echo Bike Calorie subs:
12 Row Calories
Run, 200 m

Take the barbell from the floor for all movements.

Goal: Just get it done

OR

A,
Hang Clean & Jerk 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 3 - For time:
Med Ball Run@9/6kg 800 m
60 Deadlifts@143/102kg
40 Strict Handstand Push-ups
20 Back Squats @143/102kg
10 Rope Climbs

Teams of 3 work to accomplish the work. Break reps up as much as you want but you need to finish one exersice before moving onto the next.

Goal: Sub 20 min

Front Squat

5-5-5-2-2-1-1

Go Every 3:00

Rest day - what did you do?

Bench Press

Find 1 RM in 17 Minutes

3 sets @ consistent effort
In a 2min window:
250/200m Ski or Row
Max Shuttle Runs, in the time remaining 15m (2x7,5m)
- Rest 2min

In a 2min window:
10 Shuttle Runs 15m (2x7,5m)
Max meters Ski or Row, in the time remaining
- Rest 2min

Every 25m of machine = 1 rep

Voima
E3MOM, 4 rounds
6-10 ring row
-haastava kulma

WOD
3 rounds 40s work/20s rest
ski
KB swing
bike
slam ball
row

Warm up

A) 6min erg
B) 3 rounds
8 good morning (barbell)
4 slow squat
4 push-up to downdog

B) 3-5 sets increasing weights (+ decending reps) in deadlift & shoulder press

Workout

A) Deadlift
EMOM9
1-3: 5x
4-6: 4x
7-9: 3x
Start with @65-70% 1RM and increase a little when reps go down.

B) Strict press
5x3 @81-86% 1RM
Rest 3min

C) 3 rounds
6-8 ring pull-up / assisted chin-up
10 lateral raises
30s jumping lunges
Rest 2min