4 x every 2 min
1 Push Jerk + 1 Split jerk

Clean Pull 3x3@100-110% of your 1RM Clean

Use straps if needed. Scale if needed.

1x Squat clean + 2x Split jerk
9x1r+2r
Go every 75s.
Intermediate to heavy-ash weights.

Deadlift 5x3 @75%+

Lämmittely yhdessä käyden liikkeet läpi 5-10 toistoa per liike.

6/12 WOD FOR TIME:

12 Burpee
25 Cal ergo
50 KBS (24/32kg)
50 Wall Ball (6/9kg)
100 SU / DU
50 goblet squats (db or kb)
50 alt. OH Lunges (switch arm as you wish)
100 SU / DU
50 Abmat situps
50 One arm KB/DB thrusters (25 per arm)
50 Kipping pull-ups / Ring rows
25 Cal ergo

AMRAP 12min

4 strict pull up
8 push up
12 split jump

AMRAP 8

2-4-6-8-10...
push up
strict pull up
* 15 air squat after each set

(scaled 1-2-3-4-5-6-7....)

"Macho man"
EMOM x10
1) 6-8 burbee box jump over
2) round of macho man

rest 2min

EMOM x10
1) 10-12 box jump over
2) round of macho man

EMOM x8

1) 15/12cal row
2) 20-50s plank hold

For time:
3rounds:
10 hang power clean
10 stoh @60/40kg