For time in teams of 3 - divide anyhow:
1500 / 1200 m row
150 wb (9 / 6)
150 ring row
150 db snatch (22,5 / 15)
150 push up
1500 / 1200 m row

TC: 30min

Rasittavuus: RPE 8-9
Molemmilla tunneilla voi tehdä kumman tahansa version, koska samat liikkeet ja sama kello.

For Time :

1-2-3-4-5-6-7-8-9-10
Clean and jerks @ 102.5/70kg ( 70/47.5kg )
Shuttle runs*

• 1 Shuttle run = 25’/7.62m + 25’/7.62m ( = there + back)

Target time. < 18-minutes

50-calorie row
40 KB swings (16/24 kg)
30 KB goblet squats
20 burpees
Max rope climbs

Scaled WOD
On a 12:00 clock:
40-calorie row
30 KB swings
20 KB goblet squats
10 burpees
Max pull-to-stands

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Clean off the blocks (Above knee) 3x3

EMOM 8

1 Legless Rope Climb

5 rounds:
15/12cal Ski
15 GHD Sit-ups
15m Single DB Walking Lunges 22,5/15kg

800m bike erg
then 3x
7 land mine press e/s
7 bb bent over row
20s. wall facing HS hold
__
Push jerk/squat jerk
7x every 3 min
3 reps @ 80-85% % of 1rm Split Jerk
RPE 6

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating

Split jerk ( Block or rack )

7 to 10 x 1 @ 70+%, go every 60-seconds to 90-seconds

– Start counting your sets @ 70%1RM Jerk and build up if moving well.