Clean pull 5x3 (C&J 1RM)

A: Styrka/färdighet

B:WOD
Front squat 2rm
+
21min emom:
Minute 1 – RKB Swings (24/16 kg)
Minute 2 – 8 Burpee Box Jump-Overs/Burpees
Minute 3 – 10 Toes to Bar/hanging knee raises

3 x KB Sit-Ups 8 reps (per hand)

40min EMOM 4 movements 40s work 20s rest

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon(12)
3rds
400m run
15 burpees

Metcon-comp(12)
3rds
400m run
21 ring dips

Afterburner
800m run

Finisher
2 min hip opener
2 min sh smash
2 min plank

Partner WOD -1 round for time

400m run
40 cal row
40 box jumps (24/20")
600m run
60 cal row
30 box jumps
800m run
80 cal row
20 box jumps

partners must run together, but row and box jumps can be split anyway

Push Press 5x5x75%

Aikaa vastaan

50 wallball
50 etunojapunnerrusta
50 boxihyppyä

For time
50-40-30-20-10 abmat
05-10-15-20-25 pullup

Row 2,000m
42 Thrusters 42,5/30
42 C2B Pull-ups
Row 1,000m
30 Thrusters 42,5/30
30 C2B Pull-ups
500m Row
18 Thrusters 42,5/30
18 C2B Pull-ups