For quality:
3 setts
A1 Shoulder press 5 - 8
A2 Pull up 3 - 5
B1 Back squat 5 - 8
B2 Romanian deadlift 8 - 12
C1 Push up 10 - 20
C2 Stepping lunge with barbell 10 - 20

10-15 Standing Banded ER
5+5 Seated KB Bottom Up Presses @5012 Tempo (floor, legs straight)
10-15 Sidelying DB Horizontal Abduction
10-15 Sidelying DB Abduction

6 Sets for time:
3 Shuttle Runs 7,5+7,5m
6 Burpee Box Jump Overs 60/50cm
3 Shuttle Runs
4 Burpee Box Get Overs 120/100cm
-Rest 1:1 b/t sets-

EMOM 8:
Odd: 5 Bench Presses @70-75%
Even: 15m SA DB OH walking lunge (7,5m each arm) 22,5/15kg

Incline bench press 4x5

With kettlebells.

For total time

15 Power snatches @ 43/30kg
30 Toes-to-bars
15 Thrusters @ 43/30kg
Then, rest 1 minute before continuing with:
15 Power snatches
30 Chest-to-bar pull-ups
15 Thrusters
Then, rest 1 minute before continuing with:
15 Power snatches
30 Handstand push-ups
15 Thrusters

Time cap. 14:00

Part B begins immediately following the completion of Part A

B) Complete the following complex for max load:

1 Clean*
1 Hang clean*
1 Front squat
1 Jerk

Time cap. 7:00

• Cleans can be done as power, squat or split

Pacing. 1) Steady, consistent pace on the barbell, 2) Stick to your game plan on the gymnastics and get straight to work as soon as you’re ready.
Strategy. Smooth, natural rhythm in the power snatches and the thrusters, only speed up if you really have the capacity to do so, keep breathing on every rep.
Decide whether you have the capacity to go unbroken in the toes-to-bar/chest-to-bar pull-up/handstand push-ups or if breaking them into sets would be faster for you. Make a game plan for how to break the sets that allow for short rest before getting back to work.
As Part B will start right after Part A (or when reaching the time cap), have any equipment you might change ready (belt, shoes, wraps, etc) and easily accessible. You will likely only take 2 real attempts, so have your plate changes ready and monitor the clock to keep you on track.
Start with a clean and jerk that you feel confident with and aim for 2-3 warm-up lifts as you build up. Only move to the full complex once you’re at a weight you think is the weight for today.

A)
4 x 0:15-0:30 Chin Over Bar Hold (Chin-up grip)
- Rest 1:30 btw sets

B)
5 sets:
0:20 Ring Support Hold
3-5 BMU
0:30 Hollow Hold
- Rest 1:30 btw sets

For time (TC: 15)
15-12-9-6-3 Thruster (60/40)
25-20-15-10-5 T2B / s.l. T2B / K2E / v-up
50-40-30-20-10 DU / 100-80-60-40-20 SU

Tarkoitus:
Tässä treenissä on tarkoitus ottaa haastavat thruster-painot ja T2B-määrät, ei pidä mennä yhdessä sarjassa ennen neljättä/viidettä kierrosta!

Rasittavuus: RPE 9

Skaalaus:
T2B: Jos tiedät, että pystyt tehdä T2B kolmosia metconeissa voisivat määrät olla tässä 15-12-9-6-3 tms.
Thrusterit: Jos et pysty kyykkäämään, voit tehdä esim. power snatchinä tai käsipainotempauksina.
Tuplat: Valitse toistomäärä, jolla 1. sarja menee max. 3 osaan ja kestää max. minuutin, skaalaa sitten tästä tasaisin tiputuksin alaspäin.

HUOM! EASYn voi tehdä samalla kellolla kuin WODin eli kumman tahansa voi tehdä molemmilla tunneilla.

4rounds:

50 DU
10m hs walk/ 3-4 wall walk