Partner wod, I go You go:
- 100 cal bike
- 100 sit-up (with weight)
- 100 cal Row
- 100 1-leg deadlift
- 100 cal Ski
- 100 T2B / V-ups
- 100 Burpee
- 100 plank walk-up

Rx´d

For time:
40cal ski
30 power clean@60/40kg
20 hspu

rest 5min

For time:
20cal ski
15 power clean@60/40kg
10 hspu

Scaled

For time:
30cal ski
20 power clean@50/35kg
10 hspu

rest 5min

For time:
20cal ski
10 power clean@50/35kg
10 hspu

Tempaus

3min on - 1min off x6, YGIG w/ partner, divide anyhow - alternate between a & b:
a) 16 sandbag over object (120/100) - 16m kottikärrykävely
b) 96m double db farmer's walk - 30 partner mb sit up

Always start intervals from the beginning.

5 RFT:

12 Deadlift 70/50kg
9 HSPU
60 Double Unders

( 7:30 - 12 )

Deadlift on a plate 5x5 reps

Warm Up
2 rounds
1:30 cardio machine
10 gtoh + halo with plate
10 goblet squats
10 band pulls or ring rows
5 inch worm
then 2 rounds
5 snatch pulls
5 hang muscle snatch
5 push press behind neck

Metcon
Today workout 35-40 min for quality
2:00 recovery/easy cardio
3-5 hang power snatch with barbell/very light weight (technique)
5-7 ohs or Pause wall squats
tempaukset siis puhtaana tekniikka treeninä, ei raskaita painoja.
6-8 goblet hold box step ups
6-8 strict pull ups / ring rows
12-16 bicycle crunch

back squat
4 x every 4 min
6 Back Squats @ 75% of 1RM Back Squat
4 Back Squats @ 80% of 1RM Back Squat
2 Back Squats @ 82.5% of 1RM Back Squat

---

- 12 reps per 4 min
- rest b/w 6,4,2 only as long as it takes to change weights
- rest remaining of the 4 min

3 rounds For Time:
40s ON, 20s OFF
12 double kb front squats @2x16/12kg
90 Single Unders
12 floor press @50/35kg
20/17cal bike

Max reps