For time

• 400-meter run
• 50 air squats

"WodLiiga"

Squat snatch

Every 2:30 minutes for 8 rounds:

Round 1: 3 reps @75%
Round 2: 2 reps @80%
Round 3: 1 rep @85%
Round 4: 3 reps @80%
Round 5: 2 reps @85%
Rounds 6-8: 1 rep @90/95/100%

4 x 4 reps

Go every 2:30

STRENGTH METCON
FOR TIME

10-8-6-4-2
- Bench Press
*rx 80kg, scaled 70kg

2-3-4-5-6
- Wall Walk

METCON

4X 2MIN ON/1MIN OFF
Alternating A&B

A)

• 10 Cal Ski + 2 Rope Climb

• Amrap: Echo Bike Cal (split)

B)

• 50 DU/SU + 3 Sandbag over shoulder

• Max reps: V-Up

BUILDING

4 ROUNDS FOR GAINS:

• 1 Set of Ring Push Up (1-2 RIR)
• 15/15 DB Hammer Curl
• 10/10 KB Gorilla Row

Front squat reps 5-3-1-5-3-1-5-3-1

Modified winter war chipper, partner edition

10 C2B
20 wallballs
30 Devil's press 2x15 kg DB
40 Front squat 2x15 kg DB
50 Box jump overs
100 DU

TC: 12,5 min (25 if doing alone)

A1) Muscle snatch+ tempauksen allemeno 3x2+1
B1) tempaus 4x2

power clean + paused push press + paused push jerk practice

7' AMRAP
5 power clean @ 40/30kg
5 lateral burpee
5 push jerk
5 bent over row