8 x 45 sek työ, 15 sek lepo.

-burpee
-leuanveto
-abmatvatsat
-rintatankoon
-polvet kyynärpäihin
-bar muscle up
-varpaat tankoon
-burpee

Tulos: kaikki toistot yhteensä.

Shoulder pressejä aikaa vastaan:

2 @90%
4 @80%
6 @70%
8 @60%
10 @50%

Skill
Snatch

Strength
3x3 (3mins rest)
60kg-70kg-80kg PR
I was going to do a 5x3 with straight sets but used ascending sets instead and hit a 3-rep max PR!
1x19 Back Squat (60kg)

WOD
21-15-9 reps for time of:
Squat Snatch
C2B Pullups
I went really slow on this one because my squat snatch technique was crap although it was quite good two days ago. Also it took me about 10mins to do the first round since my hands were sweating so much, that I had to wipe the sweat off the bar every 2 reps. I suck at Squat Snatches!

20 Pullups
30 Pushups
40 Situps
50 Squats

X 5

3 min rest in between reach round

AMRAP
1' row
1' press @20/15
1' rest
2' double under
2' push press @20/15
2' rest
1' row
1' push jerk

10 min power snatch every 30 sec

1.) Max reps: Ring MU
2.) 40%, 35%, 30%
Rest 90s. btw sets

For 12 minutes EMOM:
5 front squat 60 kg
10 split jumps

15 Deadlifts, 225/155 (135)
50 Pull-Ups (Black Band)
12 Deadlifts
40 Pull-Ups
9 Deadlifts
30 Pull-Ups
6 Deadlifts
20 Pull-Ups
3 Deadlifts
10 Pull-Ups

AMRAP 10 minutes:
10 Push Press (115/75 lbs)
5 Burpees Over the Barbell