21-15-9 reps of
Overhead Squat 50/35kg
Bar over Burpee
Pullups

Metcon (time)

With partner, 5 rounds (each) for time:
12 Floor press 60/40kg
Row 250/200m row

*You go, I go.

Accessory:
4 rounds of:
8/8 1-arm DB press with kb in front rack hold - heavy
8/8 Chainsaw row - heavy
*Rest as needed

Every min for 15 minutes
min 1 - KB TGU 1+1
min 2 - KB windmill 5+5
min 3 - KB Hang snatch 5+5

6x5 min parin kanssa. 1 min tauko välissä

1. 1000m row/ski or as much as possible
2. AMRAP: 20 burpee over bar + 10 power snatch 30/20 + 5 OHS 30/20

Tasainen tahti, jotta jaksat toistaa vielä 5 kertaa ensimmäisen kierroksen jälkeen...

Back Squat
3x10

*increase the weight in every set.
*Rest at least 2 min between

For Time

Row 500m

3 x max reps ring pull up / parallel ring rows

3 x max reps strict ring dips / ring push ups

For Time:

5-4-3-2 Squat snatch
3-4-5-6 C&J

60/42,5 kg

For time

100 m Farmers Carry 2 x 32/24kg

Then 3 rounds
20 burpees
4 power cleans (70/50kg)
6 front squats (70/50 kg)

Then
100m Farmers Carry @ 2 x 32/24kg

You can use a weight vest if you have one!

75-100 DU's or 1,5 min DU practises
then 3 rounds of :
10-20 DB snatches alt hands
10+10m DB OH lunge walk (10m right hand / 10m left hand straight)
then you do again :
75-100 DU or 1,5 min DU practises