5 x 3 deadlift

• 12 Min AMRAP of:
BB Shoulder to Overhead (80/55Kg) 8 reps
Strict Pull Ups 12 reps

10 min emom

3 power snatch
Tng

A,
For time:
Row, 1000 m
Ski Erg, 250 m
30m Double Kettlebell Front Rack Walking Lunge @24/16kg
Row, 750 m
Ski Erg, 500 m
30m Double Kettlebell Front Rack Walking Lunge
Row, 500 m
Ski Erg, 750 m
30m Double Kettlebell Front Rack Walking Lunge
Row, 250 m
Ski Erg, 1000 m

Goal: sub 30 mins

B,
Tempo Strict Press 6-6-6, using heaviest weight per set
Tempo Goblet Squat 8-8-8, using heaviest weight per set

Tempo Strict Press- 3 secs down and 3 secs up, RPE 7/10
Tempo Goblet Squats- 3 secs down and 3 secs up, RPE 7/10

10 x 1 min on / 1 off
Vaihdellen vuoroin A ja vuoroin B, molemmat viidesti.

A 9 cal soutu + maksimitoistot wall ball

B 9 burpee + maksimitoistot boksihyppy

Front squat 3x3 + 1x1
10 min timecap

8 min EMOM

Odd min: 3-6 butterfly pull ups / kipping pull ups

8 min EMOM:

1-2 ring MU

For time
100 du
21 power clean 70kg
21 bar facing burpees
100 du
15 power clean 70kg
15 bar facing burpees
100 du
9 power clean
9 bar facing burpees

Skills
TGU practice (6x1-1)

Wod
’Evil Emom’
Emom 14’
Odd: 5-5 Thruster
Even: 20 Am Swing

Core
3 rounds
30 L Crunch
1 min Extented Reverse Plank Bridge

Do 3 rounds of:

1 squat snatch + 3 OHS @ 55/70kg
30 DU
3 BMU

Rest as needed.

After 3 rounds continue until fail or unable to do all sets unbroken.