3 rounds for time

15 shoulder to overhead 50/30 kg
15 back squat (advanced front squat)
15/12 cal row

time cap 12 min

Partner WOD:
A) Row/Assault/Ski/Shuttle Run...
B) 10-20 Wallball, 5-10 TTB, 5-10 Box Jump.
B sets the pace.

Power Clean + Push Jerk

4 x (1+1) @ Light
4 x (1+1) @ Moderate
3 x (1+1) @ Heavy

Sendoff 1:30

15 min partner AMRAP

7 devils press (pick weight)
5 box jump
3 toes to rings

You go one round, I go one round!

EMOM 25

1. 5-15 t2b
2. 5+5 1-arm devils press 22,5/15 kg
3. 40 du
4. 1-2 rope climb
5. rest

EMOM 36

1 minute : Goat Bodyweight movement
2 minute : Best Olympic lift
3 minute : Row 13/9 Calories
4 minute : 15 V-Ups
5 minute : Run 200m
6 minute : Rest

In 18 Mins find a heavy a heavy triple back Squat

10 minuutin ajan laadullisesti intervallien jälkeen:

5 tempo strict HSPU, 3s alas - 1s stop - terävästi ylös - 3s pito ylhäällä / jalat boksilla
15 rear delt. flys
30/30m single arm KB OH carry, 32/24

Lepää sen verran kuin tarvitsee. Tavoitteena harjoitella voimaa väsyneenä.

FOR TIME:

Buy in 800m run (both run)
100 DB snatch
100 One arm DB thruster
100 DB Box step over
Buy out 800m run (both run)

Time cap 30min

1-Legged deadlift
4x8+8r @ 2 reps in the tank
Rest as needed between sets

If 1-legged deadlift is tough one, you can go with staggered stance deadlift.