Back squat

6 x 15-18@60-65%

Rest time 2:00

EMOM 8

1 x snatch high pull +2 x hang power snatch@50-60%

for time
cash in: 400 run
400m heavy db farmers walk
15/12 cal row every time you drop the weights

Tc 12min

Partner WOD

A. AMRAP 10
”I Go-You Go”
8 Wall balls
6 Pushups
4 Box Jumps

Rest 3 min

B. AMRAP 16
10 Single Arm Devils Press 22,5/15kg
20 Handstand Pushups
30 Toes-to-bar
10 Burpee over Partner (partner in plank)
20 Pullups
30 DB Snatches 22,5/15kg

Rest 3 min

C. Max Calories in 10minutes

EMOM x 32
1) row
2) 5-10 ttb
3) bike
4) 5-10 box jump over

20 min alkavalla minuutilla

1. 15-30s käsilläseisonta
2. 45m sukkulajuoksu (6x7,5m)
3. 5-10 varpaat tankoon
4. 45m sukkulajuoksu (6x7,5m)

Record any details.

8min alkavalla 30 sekunnilla

2 tempaus @70-80% päivän raskaasta, paino joka liikkuu mukavasti

6 x 2min on / 1min off:

A) 12 double db deadlift + 9 double db hang power clean + 6 double db shoulder to overhead 22,5/15 kg

B) 12 t2b + 40 crossover single under

C) max cal erg

40min For quality:

Buy in Hietsu/sörkka run

Remaining time YGIG: (using a db or kb)

Goblet squat x 8
One arm suitcase step back lunge 6+6
One arm devils press x 4+4