Monday
Strength: 20 mins to perform 5x8 back squat@70-75%1rm

Wod: 15-12-9-6-3
Power snatch@40/30
BOB

Wod: go hard and fast pace the 15 and 12s then full throttle!!

Ygig
4-5 rounds
8 c2b
10 thruster
12 Bar over burbee ( open standard)

EMOM 10

*tempaus

korottele joka minuutti

Ring dip 1-2-3-4-5-6-7-8-9 reps

6 minutes ski

Result is meters skiied

Back Squat
5-5-5-5-5-5-5
Every set as heavy as possible.
Send Off 2:00

Tempaus 1x3@75%, 1x3@80%, 1x2@85%, 2x2@80%

Rive + työntö 1x3@75%, 1x3@80%, 1x2@85%, 2x2@80%

Takakyykky 8x3@88% (jos kulkee vikalla max)

Korkea te-veto 3x3@75%

Mobility

Wet Floor
AMRAP 20'
75 WB
60/45 Cal Row
45 TTB
30 Burpee Box over
15 Bar MU / CTB

Etukyykky,

12 min aikaa, etsi 3 RM

Sen jälkeen 2 x 7 80 % 3 RMstä