A.
Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
12 Overhead Squats (155/105 lbs)
12 Chest-to-Bar Pull-Ups
12 Box Jump-Overs (24″/20″)

(Deadlift 70 kg, push press 50 kg,KB swing 24 kg, Box Jump 24 inch,Burpee, Bench press 60 kg)21,15,9

6 x 3 front squat

20min EMOM
2 x hang clean
2 x squat clean (sieltä maasta)

vikat 10min vaan 1 squat clean

Every minute, on the minute, for 6 minutes:
Snatch x 2 reps

Loading per set (by % of 1-RM): 40, 45, 50, 55, 60, 65

Followed by…

Every 2 minutes, until you miss the same weight twice:
Snatch x 1 rep

Loading per set (by % of 1-RM): 70, 75, 80, 85, 88, 91, 94, 97, 100, 101+, 101+

Osio A 0:00-8:00

Amrap 8 min

20 cal soutu
10 burbee over rower
10 kahvakuulatempaus 8kg

1 Väliaika 2:58
2 Väliaika 6:22
Tulos 99

Today we could do the checklist or a WOD for time:
21-15-9
BW bench press
Pullups

I did the checklist.
Did 500m row, 1:51, 1 point
10 minutes of pushups, 162, 3 points.
Max box jump, 20", 1/2 point.

I think I now have 24 points.

Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%
*Sets 7-8 – 85%

Partner WOD
4 rounds each, alternate rounds
20 front rack lunges
600m bike/ 250m row

1000m Row
50 KB Swings
30 Toes to Bar

25M Shuttle Run
25 Box Jumps
25M Shuttle Run
25 Pull-ups
25M Shuttle Run
25 Sit-ups
25M Shuttle Run
25 Air Squats