For time:
100 x bench press/ shoulder press (rx 50 kg/ 25 kg) or (40 kg/ 15 kg)
100 x back squat (rx 60 kg/ 35 kg)
100 x deadlift (rx 70 kg/ 45 kg)

Time cap 40 minute

For Time:
850/750 m row or ski, 27 DB hang cleans
850/750 m row or ski, 21 DB push presses
850/750 m row or ski, 15 DB burpees
850/750 m row or ski, 27 DB front rack lunges
850/750 m row or ski, 21 DB box overs, 24/20”
850/750 m row or ski, 15 devils presses

DB's: M: 35 lb, F: 25 lb

40 min timecap.

Strength:

Build up to a 10RM sandbag squat in 15 mins

Workout:

In teams of 3

AMRAP 20 mins

10 burpee over sandbag
5 sandbag cleans
50m sandbag carry

3rds
50x air squat
40x sit up
30x push up
20x V-up
10x burpee
rest 2min. btw rds
(puolita määrät tarvittaessa)

For time:
50 burpee plate gtoh
40 pull ups
30 DB thrusters
20 Burpees
10 DB squat cleans

1.) Muscle snatch, no hook/contact + snatch balance 4 x 3+3
2.) Tall snatch 5 x 3
3.) Hip/dip snatch 6-8 x 2
4.) Jerk off rack 6-8 x 2
5.) Back squat 3,2,3,2,3

Alkulämmittely 10min

• Hölkkä 600m
• Ilmakyykky x10
• Burpee x5
• Pystypunnerrus kepillä x10

Voima

• Takakyykky 5x5 toistoa. Tempo 3-1-0-1, nousevat painot, 2min tauko sarjojen välissä
• Pystypunnerrus 5x5 toistoa, nousevat painot, 2min tauko sarjojen välissä

AMRAP 20min parin kanssa

• 12kg pallon nosto olkapään yli x30
• 12kg pallolla rinnalleveto kyykkyyn x20
• Burpee pallon yli x30
• Juoksu 600m

Toistot saa jakaa vapaasti parin kanssa

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 3 sets of :
1:30 bike (easy/mod pace)
7+7 single arm db thrusters
7 up downs (burpee without "push up")
4+4 lunge elbow to floor strech
then
wod prep for 1 set
:30 mod air bike or row
7 thrusters @wod weight
4 bar facing burpees

Warm up

Over head mobility
swings
waiters walks

Part A

10 min EMOM

Push jerk: choose reps you can maintain with good form

Odd: left
Even: right

Part B

6 min AMRAP

strict press
bicep curls (double hand)

Choose reps that will allow you to keep moving

Part C

In pairs

8 min AMRAP

15 mountain climbers (each leg)
10 swings
5 burpees

Back squat

10 x 3