2 Options:
6 Minutes of Sledpull Rows + 30 Banded Pushdowns
or
Superset of:
1a) Barbell Curls: 3 x 15. rest 10s.
1b) DB Rollback Tricep Extensions: 3 x 12-15. Rest 10s.

Strength: 10 mins to complete
5x3 snatch high pullls@110% of 1rm
Then 5 min Emom of 1 squat snatch at a weight you can perform the movement with good form (even a pvc pipe)

Wod- 7 min ascending ladder
2-4-6-8 etc
Power snatch@40/30
BOB

Strength: focus on keeping tension and avoid letting the hips rise fast.

Wod: go hard and fast , treat like a sprint Wod.

"Barbell Hell"

Teams of 3

100 DL
80 Hang Power Cleans
60 Front Squat
40 Jerk
20 Thruster
Weights:
Rx@60/40kg
Scaled@40/25kg

*Every minute on the minute each person in the team does 5 burpees then continue where you stopped.

Timecap : 30mins

Strength: 10 mins to build upto a heavy complex of:-
Snatch high pull
Power snatch
Hang snatch
Then 1 complex Emom for 5 mins

Wod: 4RFT
100 DUs
10-12-14-16 OHS@50/35

Wod: aim to be consistent with DUs aim for 2x50 reps then go unbroken on OHS aim to keep hold of the bar once it's in position.

On the Minute x 12 (3 Rounds):
Min 1: 3 Back Squats @ 80%
Min 2: 2 Back Squats @ 85%
Min 3: 1 Back Squat @ 90-95%
Minute 4 – Rest

Row 1000
50 box jump burpees
Row 500m
Soudut sillä vauhdilla jolla mennään kisoissa. Burpeet tempo ja tekniikka kisa suosituksena.
Lopuksi
Henkka ja Juniorit 9-7-5 MU sarjat niin kuin kisoissa. Settien välissä 2 min lepo.
Vanhemmat henkilöt käsillä kävelyä.

Try to learn DU!

30-25-20-15-10
DU + Abmat sit up

In teams of 3 for time:
90 cal bike, 75 DB snatches, 75 wall balls
90 cal bike, 60 DB snatches, 60 wall balls
90 cal bike, 45 DB snatches, 45 wall balls
90 cal bike, 30 DB snatches, 30 wall balls
90 cal bike, 15 DB snatches, 15 wall balls

One works, two rest. Share the work.

40 min timecap.

Hero wod ”Hotshots 19”

6 rounds for time, cap 40 min

30 squats
19 power cleans 61/43kg
7 strict pull-ups
Run 400 meters

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Scaling
This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Every 6 mins for 5 rounds
400m run / 500m row
50 double unders
25 usa swing 24/32kg

-lepoa tulisi jäädä väh. 2min / kierros, skaalaa tarvittaessa painoa/toistoja
-kirjaa jokaisen kierroksen aika ylös