3-…-3 of:
BB Thruster from the ground
3RM

• 3 Interval of:
BB Clean & Jerk (any style) or Power Snatch (60/40Kg) 1:00 @ max reps
1:00 rest each interval
Select Clean & Jerk or Power Snatch

Strength: 20 mins to build upto and perform 5x2 Deadlift@90%1rm

Wod: 5RFT
10 C&J@60/40
10 BOB

Wod: focus is on barbell cycling, keep hold of the bar and move steadily on BOBs and recover to keep from in C&J

Aux 2-3 R:

10 /arm SA SP in squat
10 Back extension with bb
10 Sotts press w bb
10 Pistols

AMRAP 4
- 20 Goblet squats (22,5/15)
- 15 Push ups

rest 1 Min

AMRAP 4
- 240m run
- 10 Burpees

rest 1 min

AMRAP 4
- 8 TTB
- 10 Thrusters (20/15kg)

Rest 1 min

AMRAP 4
- 20 Dumbbell hop overs
- 10 Box jump overs

Takakyykky 10@70%, 8@75%, 6@80%, 4@85%, 10@75%

Työntö niskasta ( 3sek pito saksissa) 3@70%, 3@75%, 3@80%, 3RM

VAPU 5@70%, 5@75%, 5@80%, 5RM

1000 M med ball run
80 wall ball
60 wall ball box walk over
40 wall ball
30 wall ball now walk over
1000 m med ball run

Front squat 1 RM

12 min AMRAP

6 KB stepping lunge (24 kg/ 16 kg)
12 box jumps
6 KB deadlift (24/ 16 kg)

Partner WOD
5 Rounds of :
3 Sync Bear Complex @60/40kg
50 Double Unders (each. both can work at the same time)
30m Buddy Carry (each person)
Timecap : 25 mins