A,
Snatch 1x1

Use the heaviest weight you can for the set.

15-20 mins to find a 1RM for the day.

B,
Complete as many rounds as possible in 20 mins of:
Run, 400 m
3 Hang Squat Cleans@102/70kg
Bike Erg, 1.2/1 km
3 Rope Climbs

Goal: 3+ Rounds

C,
Weighted Sit-up, pick load
R Lateral Med Ball Toss, pick load
L Lateral Med Ball Toss, pick load

20 secs of work followed by 10 secs of rest for 4 intervals.
Score is the total reps performed in all of the intervals.

A,
For time:
3-6-9-12-15-18-21-24-27 reps of:
Box Jump Over @60/50cm
Kettlebell USA Swing@32/24kg

Every 1 min complete:
5 Push-ups

Goal: Sub 18 min

B,
For quality:
1 Strict Pull-up
Handstand Walk 7,5m
2 Strict Pull-ups
Handstand Walk
3 Strict Pull-ups
Handstand Walk
4 Strict Pull-ups
Handstand Walk
5 Strict Pull-ups
Handstand Walk
4 Strict Pull-ups
Handstand Walk
3 Strict Pull-ups
Handstand Walk
2 Strict Pull-ups
Handstand Walk
1 Strict Pull-up
Handstand Walk

Add weight to strict pull-ups if needed.

A. Leuanveto vastaotteella
5 x 3 V.3/120s

B. Pystypunnerrus
4 x 4 V.3/120s

C1. 3 x 6 Gorillasoutu myötäotteella V.3/60s
C2. 3 x 6 Punnerrus V.3/60s

D. 3 x 8/8 Landmine rotation

Seated shoulder press 2x6

Tekniikkaa + työsarjat

Partner wod
(You GO, I GO )

Amrap 8 mins
30 Plate G2OH@20/15kg
30 burpee to plate
30 m gun walk with plate / person
30 bear hug plate squat

3 mins REST

Amrap 8 mins
30 T2b
30 HSPU (kipping) / sc: push up
30 Pull up
30 Hip extension feet on box holding by partner

3 mins REST

Amrap 8 mins
30 box jump @60/50cm
30 m waiter walk with plate / person
30 high box jump @75/60cm
30 russian twist with plate

5 2-minute rounds of

• 20 dumbbell box step-ups
• Max reps of dumbbell push presses

Rest 2 minutes between rounds

♀ 35-lb. DBs and 16-in. box
♂ 50-lb. DBs and 20-in. box

21-15-9
wall ball 9kg/6kg
barbell curls 20kg/15kg
T2B

1:00 + 1:00 Foamroll Lat Smash
1:00 + 1:00 Banded Lat Stretch
1:00 Banded Pass Through
1:00 Active Samson
1:00 Active Spiderman