remaining time: pk
4 wall climb
5 power snatch
6 ohs
7 ttb
8 pull ups
9 wall balls
10 box jumps

3 x 50m
2x 100m
2x 300m
2x 400m

1,5km recovery run

10 Vauhtipunnerrus 50/30kg
15 Box
20 Pistoolikyykky
20min AMRAP

3 rounds:

• 500 m row
• 400 m run
• 2 min rest

Max reps of Snatch in 4 min
(75% of 1RM Snatch) 

Rest 3 minutes.

Tabata of your choice (box jump, kettlebell swing, abmat sit-ups…)

With partner do 5 rounds of:

• 40 m sled push (walk and use heavy weigth) and 80 m farmer's walk. Rest as needed

For quality and minimum rest:

• 35 Ring V Outs - link >
• 35 Strict C2B pull-ups
• 35 Strict Ring Dips
• 15 Wall climb
• 75 Band pull aparts

You can split and do the sets as you like

Complete five rounds of:

• On the rings, lower from an inverted hang, slowly, with straight body and arms - 7 reps
• 15 ring push-ups

Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung up. 8 feet off the ground and the second 4″ off the ground. Time is not an element in this wod.

10 rounds for time:

• 1 snatch (80% of 1RM snatch)
• 5 box jumps (75/60cm)
• 100m run

Perform the snatches carefully. 10 burpee penalty after the wod for every missed snatch.

Deadlift, one rep

70%-80%-85%-90%-95%-100%-105%

SO 3:00