1RM Bench Press

For Time:
75 alt. DB Snatches @22,5/15kg
- every minute starts with 7 WB @9/6kg

In the remaining time max
Turkish get up with DB
TC:

2 rounds and 12 reps each:

Tempo goblet squats
Tempo Romanian DL with barbell
Tempo Jerk grip bench press
Iso dynamic KB/DB row
"Lu raises"
Tempo Lying DB tricep extension

Midline 3 rds
60m crossbody carry

Strength
1a) Rope Climb: 4 x 2-3. Rest 45s.
Options:
- L-Sit Rope Climb
- Legless Rope Climb
- Rope Climb with legs to top
- Rope Climb with legs to half height
- Ground to standing with rope x 3 reps.

1b) Strict Dips: 4 x 10-12. Rest 45s
Options
- Ring Dips
- Bar Dips
- Box Dips

A: Slow motion snatch
B: Halt snatch
C: Snatch

With a 9:00 Time Cap:

21-15-9:
Squat Snatch 42,5/30kg
Chest to Bar Pull-Ups

After Completion or Cap, until the 12 Minute Mark:
Build to Heavy Single Snatch
Power or Squat

5 Sets, Not For Time:

60 Unbroken Double Unders
40% Unbroken Ring Muscle-ups

Etukyykky, 3sec pause (ilman vyötä), raskas ykkönen

Rive 1x1@70%, 5x1x75%

Työntöveto 1x3x85%, 1x3x90%, 1x3x95%

Vauhditon pituus tasajalkaa 6 x 1

Lisäpainolankku 3 x 40 sek

WOD for time

3 Rounds of:

12 Toes to Bar

21 One KB Push press @32/24 Kg

200mt Run

-no rest-

3 Rounds of:

21/15 HSPU BG

16 Alternating Leg Forward Lunges with One KB @32/24kg (change arm if you need)

200mt Run

TEAM WOD of 2:

8’ AMRAP – switching every round of:

3 Bar Muscle Ups or 6 M /4 W Strict Chin Ups

10 DB JUMPING Split Squat @2x22,5/15

12 V-Ups

– rest 2’-

8’ AMRAP – switching every round of:

8 Overhead Squat 50/35

8 Lateral Barbell Burpees

– rest 2’-

8’ AMRAP – switching every round of:

16 Alternating Arm DB Snatch @22,5/15

8 chest to bar