E1,5MON for 12min

1 power snatch + 1 deep power snatch + 1 squat snatch

Work up to a 5m
5x5 @ 80-90%

For Time
1.6km Run (Together)
Then
100 Pull Ups
200 Push Ups
300 Air squats
Then
1.6 km Run (together)
*Leuat, punnerrukset ja kyykyt saa jakaa miten haluaa. Voi tehdä esim- 5-10-15 vuorotellen tms. Taululta löytyy erilaisia variaatioita ja varmasti sopiva jokaiselle.
*60 min timecap
**Huom! Wodiin on varattuna normaalia enemmän aikaa.
*SAA TEHDÄ MYÖS YKSIN!

11 rounds

In team of 4
11 Power clean & jerk (35kg)
11 Burpees
11 Jumping chest to bar
11 KB swings (16kg)
15 Situps
07 Front squats (47.5kg)
80 DU

Each person rows 1145m at some point during the workout

Push press 2x3 + 3x2
work up to heavier each set

18 Min AMRAP

400m ski
10 Overhead Squats
10 toes to bar
@60/42.5

15 Min

2K Row
Remainder of time
AMRAP
15 Russian KB Swings
12 Burpees to Target
@32/24

500m row
1x 5 of each movement
deadlift
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
thrusters
clean & jerk

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Part A)
3 Rounds - 2min AMRAP - REST 3min
12 DL
10 Hang power cleans
8 Shoulder to overhead
Max burpee box jumps (24/20")

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(REST an extra 2min after last round - 5min total)
Part B)
3 Rounds
8 Front Squats
12 Handstand pushups
400m Row
REST 3min(REST an extra 2min after last round - 5min total)
Part C)
30 Front rack lunges for time
*Every drop: 15 cal bike/Row

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• 50/40kg
• BB work UB

3 rounds for time:
20/16cal AB
40 DU
20 T2B

3-4 rounds:
10 Ring Pushups
10 Underhand Barbell Row
10 Banded Tricep Extensions
10/10 SA Ring Row
10 Banded Tricep OH Extensions
10 Incline DB Hammer Curls