15min Ski HR @60-65%

Teams of 2/3

0-6 Minutes
3 HR Push ups
6 Abmat sit ups
9 Squats
(You go, I go)
6-8 Minutes Rest
8-18 Minutes is an amrap of:
7 Calories with AB.
9 Deadlift 35/50
11 Box jumps
(You go, I go)
18-20 Minutes Rest
20-25 "The Finisher"
100m walking lunges with 2 dumbbells
(change the partner every 10m)
Rest of the time db snatches. Alternating arms.
Change every 10 reps.

Part A

3 rounds

single arm ladder complex

1-2-3
row
clean
press

2 min rest

Part B

10-9-8-7-6-5-4-3-2-1

Humane burpees*
15 KB/DB swings in between

*one humane burpee=1 goblet squat+1 press up
*can be done as 10 squats into 10 press ups, 9 squats into 9 press ups...

Part C

3 sets

10-20 plank step ups
10-20 side plank rotations
90 sec rest

3:00 easy bike or row
Then
15 passthroughs

Barbell warm up with empty barbell
Deadlifts
Hang power clean
Front squat
Strict press
Push press
Backsquat
Good morning

Then spend 10:00 warming up movements for WOD

WOD
10 rounds
5 deadlifts 135/95
4 hang power clean
3 front squats
2 push press
1 thruster

*must not let go of bar during rounds. If bar is dropped the round does not count.

You can rest as needed in between rounds

Cool down
5 rounds
1:00 bike
0:30 childs pose
0:30 seated forward bend

Lepopäivä- mitäpä teit?

With barbell 2 rounds (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 cleans + 3 split jerk
rest 1 min bwn rounds

A.Every 2 min for 10 minutes
Squat Cleans
sets 1-3 @ 80% and 3 reps
sets 4-5 @85% and 2 reps

B. Every 2 min for 10 minutes
Split Jerk from rack
2x3 reps @80% of 1rm and 3x3 reps @85% of 1 rm.

C. Every 2 min for 6 minutes
Clean Pull 3x5 reps @90,95,100% of 1rm clean.

Metcon
For time
30-20-10 reps of :
Double DB/KB Front rack Lunge walking steps @12-16/20-24kg's
Toes to bars / Knees to elbows

Only 1 time this metcon, time target is under 8 min and cap 12 mins.
Try to go unbroken on lunges and toes to bars should be done in smart sets so you woudn't hit the wall too early. Make smart plan and keep short breaks bwn them if need to!

AMRAP 32:00 in teams of 2:
32 Box jump + squat
32 Alt. DB Snatches @22,5/15kg
32 Burpee Jumping Pull-ups
32 Strict Handstand Push-Ups (or scale option)
32 Calorie Bike/Row/Ski

Goal: 2+ rounds . Have fun and find a consistent pace with your partner.
One person works. Split as needed.

For time:
200 double unders
20 Ring / Bar MU or Burpee C2B Pull ups
rest 1:1
150 air squats
10 rope climbs

you can perform those reps anyhow. For example 10 rounds of 20 du + 2 mu/burpee mu's
and 5 rounds 30 air squats + 2 rope climbs
time target on each metcon is 6-8 minutes, cap 10 minutes.
Score is total time of both parts.

Weightlifting
With barbell 2 rounds (1st power / 2nd squat)
3 high hang snatch + 3 hang snatch + 3 squat snatch
rest 1 min bwn rounds

then start to build for snatch weight and start workout

Every 1min 15sec x 10 sets
1 power snatch + 2 squat snatches @70-75% of 1rm

we want to lift fast singles on snatches.

Every 2 min for 6 minutes ( 3sets)
Snatch Pulls x 3 reps @90,95,100% of 1rm

Focus on snatch pulling line and keep adding speed until bar is on the
hips. From there "dip/jump" and do shoulder shrug.
Take bar down and start new "single" pull.