For time:

50 DB snatch 22/15kg (R)
25 TTB
50 DB snatch 22/15kg (L)
25 TTB
Row 1000m

AMRAP 18

30 Push Ups
50 Sit Ups
70 Air Squat
50 Du´s

• For Time:
C2B Pull Ups 50/40 reps
3:00 rest
C2B Pull Ups 50/40 reps

GHD sit up technique
- first only to paralell
- full ROM for more advanced

EMOM 16
1) 10 Strict Pull-Up
2) 10 Hollow rock
3) 10 Push-Up
4) 10 GHD sit up

• pull up scaling : 3 negatives

For Time:
1,000 Meter Row
Directly into:
30 DB Snatches,
15 Burpee Box Jump Overs
20 DB Snatches,
10 Burpee Box Jump Overs
10 DB Snatches,
5 Burpee Box Jump Overs

(Dumbbell - 22.5/15kg)

• Stimulus wise, we are looking for a dumbbell snatch load that we are very confident we could cycle for 30+ repetitions unbroken, when fresh. We may not complete that set of 30 unbroken, but if we absolutely had to... we could hold on.

Skill: kipping efficiency and butterfly pull up progressions

Wod: 10 min amrap
200m run
40 DU
20 Air squat
10 press ups

Wod aims: aim to maintain a pace of around 80-90% work on good movement standards and efficiency throughout Wod.

Korkea tempaus veto polvelta + polven alta+lattiasta

8 x (1+1+1)@85-100%

Tempaus raakana+ puolikyykkyyn + kyykkyyn

8 x (1+1+1)@70-85%

Hyvää huomenta liike 5x5@80-100% (te)

30-20-10
Box over jumps
Wallball 9/6kg
*after every round 75 du´s

Squat Clean EMOM 25

Minute 1-5 : 5 Squat clean @50%
Minute 6-10 : 4 Squat clean @ 55-60%
Minute 11-15 : 3 Squat clean @65-70%
Minute 16-20 : 2 Squat clean @75-80%
Minute 21-25 : 1 Squat clean @ heavy single

Rive 3x3@75%, 2x2@80%

Työntö (pukit/telineet) 3x3@75%, 2x2@80%

Etukyykky 5x2@70%

Te otteella mave, samoin kuin viime viikolla.

5x3@100% (te)

Lisäpainolankku 4 x40 sek.