Barbell high pull 3x12 reps

Deadlift 4x10 reps.

• 2-2-2-2-2 of:
Back Squats
70% 1RM 2-2-2-2-2 reps

Strcit press 1 RM

"Omatoiminen WOD"

A.
3 rds:
Row 1min
6-8 High hang... / Hang... / power snatch
6-8 Box steps / jump
6-8 Thruster

Mobility...
- Spider lunge + hamstring
- Shoulder pump

1 rnd:
100m Row (hard)
5 Power snatch
5 Box jump overs
5 Thruster

B.
Teams of 3
2 Rounds
400 Meter Row
100 Power Snatches (35/25)
400 Meter Row
100 Box Jump Overs
400 Meter Row
100 Thrusters (42.5/30)

(Time cap: 30min.)

Bent-over Double KB Rows: 4 x 10 with a 1 count at top. Rest 60s.

5 RFT

15 cal ski
7+7 single arm ohs w/ DB
10 box over burpees

Optional Accessory:

3-5 rounds, rest as needed:

1) 20m heavy Prowler Push
2) 20m heavy sandbag/slamball/yoke Carry
3) 20m Farmers Carry

RPE 3-4

3 Rounds For Time
Row 1000 m
10 Bar Muscle-ups
21 Burpee Box Jump Overs 24/20"

Mobility