Weightlifting
With barbell 2 rounds (1st power / 2nd squat)
3 high hang snatch + 3 hang snatch + 3 snatch
rest 1 min bwn rounds
Then start to go up on weights for main parts
Snatch
5-4-3-2-1-1-1, build to heavy single. (choose to do 1-3 heavy singles)
rest 1-2 min bwn sets
then
3x3 reps @70-75% of todays heavy single (squat snatches)
rest 1-2 min bwn sets
Put the best snatch weight on that result area. Work to heavy single for the day and remember we are doing this after metcon and punch of midbody work so stay tight on core. We are practising lifting little bit "tired" so it might not be the best lift but still have fun and do the best you can!

Overhead Squat
5-4-3-2-1 reps, buld to heavy single for the day
rest 1-2 min bwn sets
Pause Front Squat
3x3 reps @70-75% of 1rm back squat from last week.
rest 1-2 min bwn sets
Put the heaviest OHS weight on result area

For quality (20min TC)

400m Row
3 Devil Press
400m Row
6 Devil Press
400m Row
9 Devil Press
400m Row
12 Devil Press
400m Row
15 Devil Press

Use one DB, AHAFA
RPE 7.5

5 rds: (super sets)
Bench press (~70%): 6-8
Strict Pull up: 6-8
Rest 2min...

Lepopäivä<3

500m row
3x
20s. Plank
5 Z-Press e/s
10 RKBS

---

in 15 minutes find AHAFA

2 TGU per side

OR

5 sets of 2 e/s RPE 8

Every min for 15 minutes (5 rounds) or just 5 rounds for quality
min 1 - Hs walk x 5-15 m / Wall walks x 2-3 reps
min 2 - legless or normal rope climb x 1-2 reps
min 3 - GHD sit ups x 10-15 reps

35 Min for quality
800m jog
20 Plate Ground to overhead
40m Plate OH Walk
20 Cossack squat
200m plate run

120 Wallball (20/14lbs)
120 cal Row

(Time cap: 15min.)

Kyykky 2x2x60%

Penkki 3x2x75%

Maastaveto 5x1 (60-65-70-75-80%)