Total 75min
6min EMOM: 6 ball squats, 3 ball push ups, row rest of the minute

A.
Two sets, not for time, of:
15′ Legless Rope Climb x 2 ascents > 4 rope climb
Strict Toes to Bar x 8-10 reps @ 2110 > 8 reps
Double-Unders x 40-50 reps
(note sets if not performed unbroken)

B.
Take 10-15 minutes to build to 80-85% of your 1-RM Deadlift
5x40 5x50 5x57.5 4x70

C.
Complete as many rounds and reps as possible in 5 minutes of:
4 Deadlifts @ 80-85% > 77.5kg, 82%
4/3 Muscle-Ups > 5 ring dips

Result: 3 rounds + 7 reps
Avg/max HR 167/181
Rest exactly 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (30″/24″)
15 Pull-Ups > 15 ring row, torn hand
+ 5 HR push ups

Result: 3 rounds + 1 rep
Avg/max HR 172/183
Total 161/183

E.
1000m row

Total 90min

Warm up:
500m row, 2 rounds: 10 wallball, 20 AMSU, 10 box jump, 5 burpee
Skillwork:
10 min of handstand/handstand walking practice

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 90%
*Set 7 – 2 reps @ 90%
*Set 8 – 2 reps @ 90%
Rest as needed between sets
C.
Bench Press @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.
D.
1000m row

Total 90min

Warm up:
500m row, 5 squat clean, 5 HSPU, 5 pull ups, 5 burpee, 5 box jump overs, 20 DU

B.
Five sets for times of:
5 Squat Cleans (185/135 lbs) > 52.5kg, 85% 1 RM
10 Strict Handstand Push-Ups > kipping
15 Pull-Ups
20 Hand-Release Push-Ups
25 Box Jump-Overs (24″/20″)
30 Double-Unders
Rest 3 minutes

Results: 10.30, 10.53, 13.08, 13.08, 15.55 > 75.40
Avg/max HR: 169/192, 170/192, 165/188, 162/185, 158/179 > 162/192

7 min AMRAP

1x power Snatch
3 x clean & Jerk 40kg (75% 1rm)

3 x 2min on/ 2min off:

-power snatch 45kg x 4
-assault bike x 14cal
-DU, unbroken x 24
-burpee, max reps

*score is total amount of burpees

In Teams of 2
21-15-9 reps of
Thruster 42,5/30kg
Front Squat 42,5/30kg
Wall Ball

*First person A does thrusters (all of the reps) then pers B, then Pers A does Front Squats then Pers B etc.

1. Snatch Primer
   On the :90 Seconds x 3 Rounds
   2 Pausing Overhead Squats
   2 Snatch Balances
   2 High Hang Squat Snatches
   Performed at 40%

2. Snatch From Blocks (Knee Level)
   7 Sets of 2:
   1×2 @ 60%
   1×2 @ 65%
   1×2 @ 70%
   1×2 @ 75%
   Final three sets: Build as you see fit.

3. Back Squat
   Build to a Moderately Heavy Single
   Followed by:
   2×2 @ 90%
   2×4 @ 84%
   1×10 @ 75%

4. Conditioning
   9-15-21:
   Butterfly Pull-Ups
   Barbell-Facing Burpees
   Overhead Squats (95/65)

"Omatoiminen WOD"

A.
Power snatch: 5x1
(@75-95+%)

B.
Front squat: 5+4+3+2+1
(@75-95%)

C.
3 rds:
12 Db Bench press
12+12 Db Bent over row
15-25 Ghd sit up

1) EMOM for 5:00-

5 Power Snatches*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.

Rest exactly 1:00 between #1 and #2.

1) 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

50 6″ Target Burpees
50 Thrusters 75/55#

2) 5:00 AMRAP (all out effort) of:

20 6″ Target Burpees
20 Thrusters 105/75#