5RFT:

Run 400m
15 Power Snatch 35/25kg
15-12-9-6-3 HSPU

15 - 20

Snatch Pull

3 x 5 x 90-95%

Squat Snatch

5 x 3 x 65 - 70%

3 sets :

5 sots press @ light weight. 3 sec pause overhead

3 rounds

500m bike
10 Kb Swing
5 push Ups

Partner Workout ( You Go, I Go)
AMRAP35mins
80 renegade row@2x22,5/15kg
80 double under
80 cal row
80 double under
80 m front rack DB walking lunge@2x22,5/15kg
80 double under
Goal : 2+ rounds

Accessory Work
2-3 sets
6-8 bicep curls + 12-16 alt hand bicep curls with double dumbbells
30+30 seconds pinch grip hold on 5-10kg plate (pyöritä kiekkoa myötäpäivään 30s ja sit vastapäivään 30s) forkku/näppitreeniä
rest2 min

Midobody work
2-3 sets
10+10 banded half kneeling pallow press (pause 1 sec)
10+10 standing trunk twist with pause 1-2 sec
rest 1 min

Cool down
2-3 min light cardio
2+2 min glute/lowback smash with roller
10 squat hold + torso rotation alt sides
1+1 min tricep strech

Metcon prep
2 sets
6 front rack walking lunges
6 double db power cleans
6 double db bench press
rest 1 min bwn sets

WOD

2 sets
For time
20 double db front rack lunge walking steps @2x10-15kg's/17-22.5kg's (db's can lay on "back rack also" close to head)
20 double db power cleans
20 double db bench press
rest 1:1 bwn sets
time target 3.5-4.5 min, cap 6 min.

Deload week

A) Kipping pull-up technique

B) Rotate through for 15 minutes
2,5min burpee pull-up
2,5min turkish get-up
2,5min easy row

30 min PK
600m run
600m row
40s plank
40s+40s side plank
30s+30s bottom of pistol squat
100 rope jumps
30 lunges