45-50 Minutes Jog @ HR Zone 3

Partner WOD
12' AMRAP
12 syncro alt. DB snatch @22.5/15kg
12 cal row
12 wall ball
3' rest
9' AMRAP
9 syncro one arm devil press
9 partner wall ball sit up
9 pull up
3' rest
6' AMRAP
6 syncro push up
60 DU (30/30)
6 steps walking lunges each

10 min EMOM:
• 2 Shoulder Press
+ 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Recommended weight: 55%, 55%, 60%, 60%, 65%, 65%, 70%, 70%, 75%, 75%.

Alternate B1/B2

B1. Incline bench press – 4 x 5-7 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Strict ring pull up – 4 x 5-7 @ RPE 8 (2 RIR), rest 2:00 before B1

Tempausta lantiolta 27kg saakka OTM 2reps

Tempaus polven alla paussilla 1-2reps
25,29,30,32,34,36,38

Rive polven alla paussilla +työntö
30,35,40,45,45,45,49,49

+sally +vatsaselkäjumps

3 rounds for time, every round 15min TC

1. Round:
   5 burpee
   10 box jump
   X15

2. Round:
   5 T2B
   10 KB swings
   X15

3. Round:
   5 DB snatches
   10 jumping lunges
   X15

Front Squat

2 x 2 @ 100%

Hang snatch high pull
4 x 3 @ 90% of max snatch

Paused snatch & paused overhead squat (2 sec pause in bottom of both)

1 @ 55% of max snatch
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%

Push jerk from the rack
3 @ 60% of max jerk
2 x 3 @ 65%
2 x 3 @ 70%

2 x 7 - barbell good mornings
2 x 7 - (each leg) barbell lunge

A: Back squat 10x5@60%, Amrap sista setet
B: Power clean 5x3
C: Pin press 3x5
D: Strict pull ups 3set
E: Heavy sled push 3x4x10m

A: 10min emom 3x squat jumps
B1: SL elevated calfe raises 3x15/ben
B2: Reverse nordic curls 3x8
B3: Iso Copenhagen Adductor exercise 3x20sec/ben