3 rounds
10/8 cal bike or row
5 inchworms
10 passthroughs

Barbell warm up (empty barbell)
2 rounds
5 deadlifts
5 hang clean
5 front squats
5 strict press
5 push press
5 backsquats
5 good mornings

Warm up bear complex for 5:00

Start WOD by 8:55am

Partner WOD
1000m Row
50 bear complex 95/65
2000m bike
50 bar facing burpees
800m Run

*split work however you like. 1 person works 1 person rests. Have to finish all movements before moving onto next.

*35 min cap

3 x AMRAP 8min (rest 90 sec between AMRAP's)

A.
12/8 Cal Row
10 Bench press

B.
10/7 Cal SkiErg
10 Strict Dips

C.
10/7 Cal Echo bike
10 Seated shoulder press

The goal is do all 10 reps of barbell/gymnastics movements unbroken.

5 x 5 Maastaveto @70-75%
*Voit testata alkulämmittelyn jälkeen teknisesti hyvän ykkösmaksimin tai laskea vanhasta tuloksesta. Vaihtoehto myös enempi tunnustella ja jättää 3 toistoa varaa sarjoihin.
*Kahden minuutin lepo sarjojen väliin
*Kaikki sarjat samalla painolla
*Pysäytä lattiassa joka toiston välissä, älä tiputtele tankoa.

Three sets of eight glute ham raises.

5x3
A.1) Muscle snatch
A.2) Drop snatch
A.3) Tall snatch
A.4) Tall jerk
A.5) Split jerk

20min amrap
5 DL
5 Hang power clean
5 Front squat
5 Push press
5 Back squat

Pre-WOD
Band Series x 5
10 Arm circles foward/back, 5 Push-ups, 5 Pull-ups x 3
A1.
Standing press (8-10 reps) x 4
A2.
Strict chin-ups (Max reps) x 4
B.
21-15-9
Pull-ups
Ring dips

Four sets of six double KB snatches. Mark weight of single KB.

For time

30 DB Thruster 2x 22,5kg/15kg
30 DB snatch 2x 22,5kg/15kg

Every starting minute 1 rope climb
After that
75cal Echobike

TC.20min

Squat clean 1RM

3rounds for time
50 DU
50 abmat sit-up