For time:

• 100 burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Power Snatch + Snatch

2 x (2+1) x 70%, 3 x (2+1) x 75% (% power snatch)

Jerk (Blocks or Rig)

5 x 3 x 75%

Clean pull

5 x 5 x 93%

Back Squat

1 x 6 x 65%, 1 x 6 x 70%, 1 x 6 x 75%, 2 x 5 x 80%

Ulkoilua 60 min + mobility 30 min

3 Rounds
3min AMRAP
15+15 one arm db deadlift
10+10 one arm db thruster
2min REST

3 - Postion Snatch ( high hang - hang - floor)

2 x (1+1+) x 65%, 3 x (1+1+1) x 70%

Snatch Pull

2 x 7 x 90%, 3 x 5 x 90%

Snatch Grip Push Press

3 x 5 x 70%, 2 x 5 x 75%

Good Morning

3 x 8 x 25% (% of back squat)

3 sets:

15 reverse hyper
15 Sit ups

Warm up
3 rounds
10/8 cal bike or row or 200m run
10 passthroughs
10 air squats
10 DB press

Barbell warm up

Spend 10:00 warming up front squats, thrusters and clusters.

WOD
For Time:
3 Rounds:
15 Front Squats 95/65
25 Double-Unders

1,000m/800m Row or 800m run

3 Rounds:
12 Thrusters
25 Double-Unders

1,000m/800m Row or 800m run

3 Rounds:
9 Hang Clusters
25 Double-Unders

3 RFT
12 x Deadlift 60/42,5kg
9 x Hang Power Clean 60/42,5kg
6 x Push Jerk 60/42,5kg
500m Row

3 min AMRAP
Buy in : 20m front rack lunges (DB's can lay on shoulder, but you have to keep hold on handles")
then rest of time max rounds of 20 toes to bars + 15 pull ups
rest 3 min
3 min AMRAP
Buy in : 20m front rack lunges (DB's can lay on shoulder, but you have to keep hold on handles")
then rest of time max rounds of 15 toes to bars + 10 pull ups
rest 3 min
3 min AMRAP
Buy in : 20m front rack lunges (DB's can lay on shoulder, but you have to keep hold on handles")
then rest of time max rounds of 10 toes to bars + 5 pull ups

Goal is to get those lunges unbroken, remember to extend your hip during walk. Keep balance and body thigh on each rep.
Know you ability on those ttb's and pull ups and break set early to get most out of them during workout and not hitting wall.
I recommend to split sets in 2-4 sets with small breaks.
goal is to get at least 1 full round on on 1st interval.
2nd round goal is 2 full round of gymnastic movements and last should be 3+ rounds of gymanstics ,
Scale the reps down on workout 16/12 + 12/8 and 8/4 if you dont feel too confident with ttb and pull ups.

Score is total reps of gymnastic movements

3:00 easy bike row or run

Barbell warm up

Clean and jerk technique
E2MOMx 5
1 pausing power clean
1 power clean
1 pausing push jerk
1 push jerk

*pausing 2 seconds in the catch position for the first power clean and first push jerk.

*increasing in weight for quality

3RFT
500m row
21 TTB
12 C&J 135/95

*Sub 400m run or 20 cal bike