16min alkavalla minuutilla

1. 6-8 thruster 40/30kg
2. soutu kalorit

15min

7 käsipainotempaus
15m askelkyykkykävely käsipainon kanssa

Every 3 min for 5 rounds, complete

3 - 5 ring MU + 7 push presses 70 % of your 1 RM

or
6 C2B + 6 ring dips + 7 push presses, 70 % of your 1 RM

• 1x5@60%
• 1x5@70%
• 1x5@75%
• 1x5@80%

Power Clean (clean)
Front Squat
Push Press (push jerk or split jerk)
Back Squat
Push Press (push jerk or split jerk)

timecap 5 min.

BENCHMARK
For time
100 hang power snatches (20/30 kg)
100 push presses (20/30 kg)
100 sumo deadlift high pulls (20/30 kg)
100 front squats (20/30 kg)

Scaled WOD
For time:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats

Snatch Pull + Snatch High Pull + Squat Snatch

10 x ( 1 + 1 + 1 ) Build up to 70%

Go Every 1:30

EMOM 12
1) 12 Gorilla row 2 x 16/20kg
2) 6 landmine RDL e/s
3) 30m farmers walk 2 x 24/32kg KB
- RPE 7, but should be able to do 2 more rounds if had to.

E90s x8

3 hang squat snatch

1 set:
1:00 single-unders
1:00 rest
1:00 running-step single-unders
1:00 rest
1:00 double-unders
- more advanced members could try out doubles and triples