A: Squat clean without hip contact+ squat clean+ split jerk
B: Muscle snach+ double power snatch, then triple power snatch
C: Emom 7’: 4 rep Squat Snatch @75-80% of Squat Snatch

Three sets of:
Deadlift With Eccentric Pause x 8 reps @ 55-65% of 1-RM Deadlift
Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus.

Banded Hip Flexors Stretch 1:00 / Side
Up Dog 1:00
Frog 1:00
Bottom Squat Hold 1:00
Barbell Forearm Smash 1:00 / Side

For Time In pairs of 2

50 cal row /ski
50 Deadlift
50 box jump over air squat
50 Squat clean
50 t2b
50 kb swing
50 slamball
50 wall Ball
50 db lunges
50 devils press

Barbell 50/70 kg, kb 24/32kg,
Db 17,5 kg /25 kg
Time Cap 33 min

500m row
then 3 rounds of
10 z press
7 ring row
6 bulgarian split squat e/s

---

5 rounds For Quality
12 toes on plate RDL, 2x 25/17.5kg
4 sandbag over shoulder 60/45kg
10m sled push (medium weight)

A,
Sumo Deadlift 7-5-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
Partner 1 do:
100 Double Unders
Partner 2 do:
Double Kettlebell Farmers Hold, 24/16kg
--then--
Partner 1 do:
100 Double Unders
Partner 2 do:
Double Kettlebell Front Rack Hold
--then--
Partner 1 do:
100 Double Unders
Partner 2 do:
Double Kettlebell Overhead Hold
--then--
Partner 1 do:
200 Single Unders
Partner 2 do:
max rep Kettlebell Deadlifts
--then--
Partner 1 do:
200 Single Unders
Partner 2 do:
max rep Goblet Squats
--then--
Partner 1 do:
200 Single Unders
Partner 2 do:
max rep Single Arm Kettlebell Push Press

Kettlebell Deadlifts- edit in the number of reps achieved
Goblet Squats- edit in the number of reps achieved
Single Arm Kettlebell Push Press- edit in the number of reps achieved

Complete in teams of 2.

Double Unders can only be done while the weight is being held.

Switch when the partner on the rope finishes.

C,
For quality:
100 Seated Band Leg Curls
100 Seated Calf Raises
Banded Lateral Walk, L 30m/R 30m

Accumulate the following in as few sets as possible.

STR:
Tempo Back Squat (3s alla)
4x4 @ 70-75%

3 sets of:
2.2 Weighted Pull-Ups (kaheste vahel 10-15s puhkust)
5.5 Weighted Push-Ups (viieste vahel 10-15s puhkust)

2 sets of:
Max Plate Gun Hold @20/15kg
Max Band Tricep Extensions

WOD:
3 rounds of 3 min ON/1,5 min OFF:
5-10-15-20-... of Squat Jumps to Plate
5-10-15-20-... of Plate Ground to Overhead
5-10-15-20-... of Sit-Ups
(jätkavad sealt kus pooleli jäid)

For time:

21-15-9

Deadlift 102,5/70kg
HSPU

( 3 - 7 )

Partner wod (You GO, I GO)
AMRAP 6 mins x 5 sets
2-4-6-8-10-12-14-16....
T2b
Goblet Box step up @20/12kg , 50cm
Cal row
Burpee over row

2 mins REST between sets

In every following 6 min AMRAP you continue the ladder.