For time:
50cal Row/Bike/Ski

EMOM 14

1 min : 20 Wallball 9/6
2 min : KB swing 24/16

EMOM 10

1 min : hollow hold
2 min : 13/11 cal row

Clean and snatch
EMOM 15
1. 3 Power snatches @50%
2. 3 Squat snatches @50%
3. Rest
Rest 3-5 minutes
EMOM 15
1. 3 Power cleans @50%
2. 3 Squat cleans @50%
3. Rest

21-18-15-12-9-6-3 reps of

• Handstand push-ups
• L pull-ups

5 sets of 3reps
Push press

5 sets of the complex
3 Hang squat Clean + 1 Split jerk

• moderate weight
• good form
• no fails
• 2 mins rest between sets

Strength: 5x2 Deadlift@90%

Wod: for time
40 DBsnatch@22.5/15
8 c2b
30
6
20
4
10
2

Wod: try to move unbroken and fast on the Wod , test out the new standard on DB snatch !

Min 1: Shuttle run
Min 2: Burpee
Min 3: Row

30s. on/30s. off tai 40s. on/20s. off

• Open 18.1

Oppure:
• 20 reps for time of:
BB Squat Clean + Thruster + Squat Clean Thruster (60/40Kg) = 1 rep
7 Min Timecap

Kyykky hypyt tanko selässä 3x5@20% takakyykky (pohjasta)