Every 90s x5

1 power clean + 2 front squat

@70-80%

Lepää sarjojen välissä n. 1min

Front Squat (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Every 5:00 for 5 rounds
400-meter run
– Each run effort in 2:30 or less.

Kotkalainen kuulajumppa
100 Am. Heilautus
80 Tempaus
60 Rive+Työntö
40 Thruster
20 Navy seal - burpee

Partner wod
00:00-08:00
(Relay style)
AMRAP 8’
3 box jump @60/50 cm
6 box push up
9 air squat
Partner is holding plank.

Rest 2’
10:00-18:00
(Relay style)
AMRAP 8’
2 burpee
4 double DB clean @2x22,5/15
8 double DB push press
Partner is holding DB goblet squat bottom pos.

Rest 2’

20:00-30:00
5 rounds for time:
3 sync DB burpee
6 sync T2B
9 sync sit up

For time

• 200-meter run
• 3 bar muscle-ups
• 6 deadlifts
• 9 box jumps

• Rest with remaining time

• 400-meter run

• 3 bar muscle-ups

• 6 deadlifts

• 9 box jumps

• Rest with remaining time

• 800-meter run

• 3 bar muscle-ups

• 6 deadlifts

• 9 box jumps

• Rest with remaining time

♂ 225-lb barbell and a 30-inch box
♀ 155-lb barbell and a 24-inch box

Power snatch + Snatch

4 x 1+2 @ 70+%, go every 1:30-2:00
4-6 x 1+1 @ 80+%, go every 1:30-2:00

– Build in weight each set if you can
– Drop the bar between each rep, reset and go

Valakyykky 5-5-3-3-1-1-1

3 Rounds @ 1-2 RIR

8-12/side DB external rotations
8-12 DB pullovers
8-12 Prone Y-raises