15/12/9
deadlift
down & up

3 min rest

15/12/9
hang power clean
burpee

3 min rest

15/12/9
push jerk
burpee lat jump

rx: 70 / 45 kg

Back squat

Start with a warm-up for 3 sets
(5 x 40%, 5 x 50% and 3 x 60%)

Work sets
5 x 75%
3 x 85%
(1+) x 95%
Calculate from 90%/Max

One round AMRAP at 85% Back Squat RM

3 x maksimi määrä leuanvetoja ja dippejä

Strength: Front Squat 5-1-10-1-15-1

MetCon:
5 rounds
-5 Overhead Squat (135/95)
-10 Toes-to-bar
-15 Bar-facing burpees
-20 Double Unders

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Strength: 65(5)-85(1)-55(10)-95(1)-45(15)-100(1)

Metcon: 20:00 time cap - finished 4 rounds w/ a couple of seconds to spare. I was basically doing double unders one at a time for the first set which really slowed me down. I did 2x1 singles after that. Used 35# for the OH Squat.

Wod: “Wood” Australian hero Wod !
5 Rounds For Time
400m Run
10 Burpee Box Jumps@24/20”
10 SDHP@40/30
10 Thrusters@40/30
1 minute Rest

An Australian hero Wod to say goodbye to Harry! Who leaves to join the navy !
Aim to maintain a pace each round , try to keep moving and not burn out.

On the Minute x 5
Minute 1 – 7 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 6 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 5 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 4 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 3 Hang Squat Cleans + 7 Push Jerks
68 kg

Total 90min
WU: 10min DU practice, 3 rounds: 10 wallball 6kg, 20 v-ups
Painonnostotekniikka, aiheena tempaus
HBBS
Askelkyykky paino pään päällä, taakse- ja eteenpäin
5kg 10+10 15kg 5+5 10+10 10+10

Total 105min
WU, 3 rounds: 5 thruster 20kg, 10 box jump 20", 10 wallball 6kg
Tempausveto+kääntö
10+1 15kg x2
5+1 20kg x3
4+1 22,5kg x2
3+1 22,5kg x6
2+1 25kg x4
Tempaus
Veto polven ohi taskulle x 2 + 1 tempaus 20kg x 7, 1+1 x 20kg x 2
Tempausveto 2x5x25kg 5x35kg 5x35kg 5x35kg 5x37,5kg 5x37,5kg