Thrusters

3-3-3-3, start easy go heavy. Sendoff 2:30
after that find 1 RM OTD, in 10 minutes.

(From floor)

AMRAP 8
4-6-8-10-12...

Double Db reverse lunge
sit up
up&down

Handstand walk skill

Advanced - portaat tai rata

For time:

400m run
12 power clean @60/40kg
400m
12 stoh @60/40kg

(Target under 6min, Time cap 10min)

EMOM 36

1 minute : 8 Double DB Hang Snatch 2x22,5/2x15kg
2 minute : 20 Russian twist
3 minute : 1 x Power Clean + 2 x Jerk @ moderate
4 minute : 12 Push Ups
5 minute : Run 150m
6 minute : Rest

Bench Press

1 x 4 x 70%
1 x 4 x 75%
2 x 4 x 80%
2 x 4 x 85%

Sendoff 3:00

Skill Practice:

-Kick Up 2 HS against wall
-One leg off wall and weight shifting
-1x1m area handstand holds for time
-Shoulder tapping
-Walk against wall
-Free Walk
-Headstand - HS Walk - Headstand

4 RFT:

Run 450m
12 Strict Pull Ups

TC 22 min

Partner WOD

For time
Run 400m (together)
40 Deadlifts 120/85kg (Green= doubleKB DL)
Run 400m
40 KB swings 32/24kg
Run
40 Burpees
Run
40 Cheast to bar Pullups
Run
40 Box jumps
Run
40 KB/DB Squat Cleans 2x24-25/2x15-16kg
Run

Takakyykky 6x2 @75% 90s välein