A )
8-10 sets
1 Paused power clean - 1 Paused split jerk
1 Paused squat clean - 1 Paused split jerk
2 sec pause in each receiving position
* build from light to technical heavy

B ) Partner WOD
For time (time cap: 15 min)
10 rounds
5 Front squat
100 m Row
right into

10 rounds
5 Hang power clean
15 DU / 30 SU
right into

10 Rounds
5 Shoulder to overhead
5 Burpee
Partners on opposite movements; start the new round when both are done
*RX: 60/43kg
* RX+: 70/48kg

EMOM 10
Odd min : 10 burpee
Even min : 10 wall ball
Add one rep to each movement After each round. ( last round 14-14 )

Rest 5 mins

EMOM 15*
1. Min : 15 Single Kb squat clean @24/16kg
2. Min : 15 push up
3. Min : 30 Double under / 30” amrap du
*scale reps to fit into 45” !

3-4 sets:
10 Incline DB Row
10 Cable Lat Pulldowns
1min Sorenson Hold
- Rest as needed

DU practice 15 min
Warm up for TTB 15 min
TTB practice 15 min
HSPU practice 15 min
Core 15 min

7 RFT

5x burpee box jump
5x TTB
5x Hang power clean
5x Front squat
5x Deadlift
10cal bike

40kg/60kg barbell

-1-2 rope climbs
-7+7m db front rack walking lunges 12.5-15kg/ 10kg
-20 back extensions

Buy in 100 burpees

50 - 30 - 20
Echo bike
DB snatch

50 - 30 - 20
Echo bike
DB c&j

Cash out 100 burpees

(DB medium to heavy load, split the reps with partner)

TC: 30min

3 rounds for time:

1800/1600m bike
4 power snatch @65/45kg
4 ohs
4 squat snatch
6-15 hspu / pike push ups

• paino saa olla haastava

First minute 1, second minute 2, third minute 3 etc...
As many rounds as possible.

CF
4x
5min on, 7.5min off
1.
12 Box step overs 2xdb
8 Burbee box overs
4 Power cleans @75%
2.
12 T2b
6 BMU/c2b
3 Power cleans @75%
3.
12 Box step overs 2xdb
8 Burbee box overs
4 Power cleans @75%
4.
12 T2b
6 BMU/c2b
3 Power cleans @75%