135 min

1.Weightlifting
Main set
A. Slow pull snatch + snatch – 15 x (1+1) @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 - / 37.5 37.5 40 / 40 42.5 42.5 / - 45 - / 45 45 -

B. Clean and jerk – (10 -14) x 1 @ 77.5-90%. Build to a heavy single on clean and jerk for the day, aim for 10 – 14 lifts @ 77.5-90%1RM range (no heavier)

2.Conditioning
A1. 8 minute AMRAP
50 double unders
25 wall balls @ 9/6kg (20/14lbs)
5 ring muscle ups > 3 reps
Result: 1 + 2 MU

Recovery 5 to 8 minutes (walk, easy Assault bike or row + set up for next piece)

A2. 8 minute AMRAP
10 overhead squats @ 52.5/35kg (115/75lbs)
15 toes to bars
25 cal row
Result: 2 + 1 OHS
Recovery 5 to 8 minutes (Walk, easy Assault bike or row + set up for next piece)

Repeat A1 OR A2 IF you feel like you can repeat your effort (score), otherwise shut it down for the day.

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

135 min

1.SPP (Skill)

OR “DIY” (Do It Yourself) skill work
A.16 minute EMOM, alternating unbroken single sets of:
(1) Complex gymnastics movement – 1 to 10 reps / BMU 2 3 2 3
(2) Barbell/DB movement – 5 to 15 reps / thruster 10x30 kg
(3) Simple gymnastics movement – 5 to 20 reps / T2B 10
(4) REST or easy Assault bike / row

B.16 minute EMOM, alternating unbroken single sets of:
(1) Complex gymnastics movement – 1 to 10 reps / HSPU 6
(2) Barbell movement – 5 to 15 reps / power snatch 6x25 kg
(3) Simple gymnastics movement – 5 to 20 reps / C2B 6
(4) REST or easy Assault bike / row

2.Strength
A.Alternate
A1. Back squat – 4 x 5 @ 81-83%, rest 90 seconds before A2
A2. Wide grip strict pull up – 4 x 3f / 2f / 1f / f, rest 2 – 3 minutes before A1
9 8 8 8

B.Alternate
B1. Strict press – 4 x (5-7) @ 80-83%. rest 1 minute before B2
2x5x29 kg
B2. Reverse back rack lunge – 4 x 14 (7/side) @ AHAFA, rest 2 – 3 minutes before B1
2x14x45 kg

3.Cool down
A. Easy Assault bike for 5 minutes

6 rounds
High hang snatch x 5 with barbell
Power clean x 3 + Push jerk x 3 (40 - 50 % 1 RM)
Hang snatch x 3 + snatch balance x 3 (40 - 50 % 1 RM)

Tall clean 3 x 2 (40 %)
Tall jerk 3 x 2 (40 %)

Clean and jerk
2 clean + squat x 70%,80%,90% jerk
1 clean +1 squat x 92,5%,95& 97,5% jerk

3 clean +1 jerk x 65% jerk,
2 clean +1 jerk x 75%, 85% jerk
3 clean and + 1 jerk x 90% jerk

Clean pull 3 x 3 (85 - 125 %)

Mobility test
Tall snatch 6 x 2 (40 % - 50 %)
EOM 16 min Snatch x 2 + OHS x 2 (65 % -->)
Snatch deadlift + snatch pull x 2 (85 - 125 %)

Tall clean 6 x 2
Hang clean + clean + push jerk x 8 (75 - 85 %)
Clean pull 4 x 3 (85 - 125 %)

Push pull ladder

Level 1:
1 to 6 to 1 Pull-ups
+Push-ups in between, starting from 2 and adding 2 per set.

Level 2:
1 to 8 to 1 Pull-ups
+Push-ups in between, starting from 2 and adding 2 per set.

Level 2:
1 to 10 to 1 Pull-ups
+Push-ups in between, starting from 2 and adding 2 per set.

Bonus:
4x25 Sit-ups.
Timecap 15 min.

Souda 3 K tekniikkaa.

Souda rauhassa ja pidä tekniikka hyvänä.

Strength - 4 reps Upside down KB press each arm then rest 60 sec then Russian deadlift 6 reps. Take 15 minutes. Final RDL = 205 lbs

Partner WOD AMRAP 25
3 - 35 lb DB man makers
6 - burpee pullups
9 - 24 in box jumps

Completed 4 rounds each

For time
500m swim or 2,000m row
25 push up
25 air squats
400m swim or 1500m row
20 push ups
20 air squats
300m swim or 1000m row
15 push ups
15 air squats
200m swim or 500m row
10 push ups
10 air squats
100m swim or 100m row
5 push ups
5 air squats

Cash out 50 burpees(remember to bring shoes if you swim for the burpees)

• partners split laps or row evenly
• one person works at a time during row or swim and you don't start push ups or squats until done with each swim
• push ups and air squats can be done together. NO SPLIT REPS for push ups and squats
• if you don't swim you and your partner will row