For Time:
2,000 Meter Row
Directly Into…
5 Rounds:
16 Toes to Bar
12 Push Jerks 70/55/50/40
8 Alternating Dumbbell Squat Snatches 25/20/15/12,5kg
3 Legless Rope (Sawo) 37 Siilinjärvi

EMOM 12

1 min : 35 du ´s
2 min : max distance hs walk
3 min: 10 hspu

3-3-3-3-3 of:
BB Squat Snatch from Blocks
Use 95% of last week Heavy weight.

A: E2M for 12min
Build up to heavy 3 rep Push Press in 6 sets

B:4rft:
200m run
10 DB burpee step ups
10 HSPU

2RFT
30 Toes to Bar
30 Burpees
30 Power Snatch 55742,5/35/30

AMRAP 6

9 Pull-Ups
12 Thrusters (30 / 40 kg)
30 Double-Unders tai 100 Single-Unders

5min EMOM
4-6 Cleans @ 40-45% from 1RM

1) TK 10 x 60%, 8x70%, 6x75%, 4 x 80%
2) Bar MU 5x4
3) WOD
4) veny

3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of anchored sit-ups ADV: GHD
1 minute of push presses
1 minute of anchored sit-ups ADV:GHD
Men: 40 kg.
Women: 25 kg

7 2-minute rounds of:
16-cal. row
Max rep anchored sit-ups,  ADV: GHD
NO REST between Rounds!