A. Snatch Grip Pulls 5 x 4
80% 85% 90% 95% 95%

B. 4 x 8 BS 1 1/4
55% 60% 65% 65%

C. Sinlge Leg Romanien DL 8 each side 20%
DB Bulgarian Split Squat 8 each side
Gluten Ham raise 6
Repeat 3 times

Metcon 21 - 15 - 9
KB Swings
Goblet Squats
ALT Lunge Jumps

A. 10 times each side – Band rotation low to high
20 Reverse V-ups
10 times each side – Band rotation high to low
Repeat 3 times

B. 10 Strist T2B
15 Weighted sit ups
45 sec Side Plank
Repeat 3 times

C. 10 each side Landmine Rotational Punch
20 leg lifts
8 each side Landmine bar toss
Repeat 3 times
D. Cardio session 45 min

Box-kyykky 12x2x60%
Suorinjaloin mave 5x12-20
Reverse Crunches 5xmax

Snatch complex: x10 @ light weight
1 Halting snatch DL 3 sec paus
1 Hang snatch pull
1 Power snatch + OHS
+
Back squat 10rm of today + 2 deload sets @ 90%
Bench press 10rm of today + 2 deload sets @90%
+
3 rounds for quality:
Double kb front rack reverse lunges x 8/8
Strict Dips x10-15 addweight if possible
Strict chin ups x10-15 add weight if possible
+
3rft:
15 Burpees
10 Boxjumps

Team wod 1:
3,2 km run
100 pull ups
100 stoh 50/35kg
100 backsquats 50/35kg
15min time cap

Team Wod 2:
40-30-20
DB snatch
Burpee Box jump overs 50cm
Ohs 50/35kg
Time cap 8min

Team Wod 3:
15m sled pull 175kg
1-2-3 rope climbs 3,5m
15 m sled pull
Partners hold 80kg barbell above ground during rope climbs

Team Wod 4:
In 90 sec:
1: 12 clusters 40/30kg
2: 10 power snatch 50/35kg
3: 8 thrusters 60/40kg
4: 6 gtoh 80/60kg
5: amrap front squat 100/70kg

Round 1
21-15-9
DB snatch (25 kg) / Ring dips
Rest 5 min

Round 2
EMOM 9 / bar 40 kg
1: 10 thurster
2: 10 burpee
3: 10 power snatch
4: 10 burpee
5: 10 push jerk
6: 10 burpee
7: 10 hang squat clean
8: 10 burpee
9: 10 OHS
Rest 4 min

Round 3
EMOM 9
Bar movements 7 reps
Burpee 10 reps

3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks
50 Double-Unders
Rx – 135/95

Fuff You Friday

50 Dumbbell bench press (30 Kg Dumbbells/17.5Kg Dumbbells)
10 Wall Climbs
50 Push Press (50 Kgs/ 32.5 Kgs)
10 Wall Climbs
50 Dips (Ring/Bar)
10 Wall Climbs

Awful and awesome at the same time👍

Bootcamp Session
The Burpee Triplet

21 burpees
75 Squats
50 Jump Squats
25 Tuck Jumps
15 burpees
75 HRPU
50 Push Ups
25 Diamonds
9 Burpees
75 Sit Ups
50 Dorsal Raises
25 6-90s
Flying lap every three minutes for 30 minutes then just work to finish WOD after 30.

100 Single Unders
10 wall climbs
10 push press 50kg/35kg
10 Dumbbell Bench Press 30kg/15kg
10 Pull Ups
Then 80/8s, 60/6s, 40/4s and 20/2s.
Pretty awesome WOD👍