4 sets 8 reps each:

Bench press
Pendlay row
Single arm dumbbell press

Takakyykky 10x3@65%

Tempaus polvelta (pukit) 5x3@70%

Tempaus Veto 5cm korokkeilta 4x3@90%

Snatch Balance + Valakyykky 4x(2+1)@65% (valan%)

Strength: 20 mins to perform 5x8 deadlift@70-75%1rm

Wod: 15-12-9
Hang sq clean@60/40
STOH@60/40

Strength: more volume work on our strength , 5 min build up to 70-75% then 3 mins per set.

Wod: some heavy barbell cycling! Try and keep hold and keep moving

Squat clean 4x3

10 rounds
10 Cal EcoBike
10 Hand release pushups

WOD:
10 rounds
swim 50m free
rest 2 minutes

Cooldown:
50m breast stroke - slow
100m free - slow

GHD Sit-up 3 sets of 10
Glute Ham Raise 3 sets of 10

Teams of 3:

For Time:
120 Power Snatches (35/25),
120 Box Jump Overs,
12 Rope Climbs

90 Power Snatches (42.5/30)
90 Box Jump Overs,
9 Rope Climbs

60 Power Snatches (50/35)
60 Box Jump Overs,
6 Rope Climbs

30 Power Snatches (60/42.5),
30 Box Jump Overs,
3 Rope Climbs

Time cap: 30min.

OR

Individual:

For Time:
15 Power Snatches (42.5/30),
15 Box Jump Overs,
3 Rope Climbs

12 Power Snatches (50/35),
15 Box Jump Overs,
3 Rope Climbs

9 Power Snatches (60/42.5),
15 Box Jump Overs,
3 Rope Climbs

6 Power Snatches (70/50),
15 Box Jump Overs,
3 Rope Climbs

3 rounds for time of:

• 7 strict muscle-ups
• 50 squats
• 1,000-meter row

Takakyykky 1RM

Tempaus, raskas ykkönen

Rive + työntö, raskas ykkönen