Weighted pull-up 3x4, x3, x2

A. Hang Power Clean 3 -3 -3 -2 -2
65% 70% 75% 80% 80%

B. Speed Squat 3
Depth Jumps 4
Repeat 4 times

C. BS 15
Single Leg DB RDL 10 each
Sliding Hamstring Curls 15

Repeat 3 times

Metcon 5 rounds
7 Power Snatch 65%
100 m row
1 min rest

15 minute AMRAP:

• 7 KB Jerk (Right) (24/16)
• 7 KB Jerk (Left)
• 7 Pushups
• Bear Crawl 25m

8 Rounds + 5 @ 16kg

Odd: ~40m Push sled
Even: 5 Tire flip

10 x 90s ski
150s active rest between sets

Osio B 9:00-15:00

6 min amrap

5x30kg trusters
5x35kg trusters
5x40kg trusters
5x42,5kg trusters
5x45kg trusters + jatkuu

Kierrosaika 9:25
Kierrosaika 11:11
Kierrosaika 13:35
Plus 2x 42,5

A. 30 se each Side Planks
20 – Reverse V-ups
10 – GHD Sit ups
Repeat 3 times

B. 60 sec – Hollow hold
30 sec – Weighted Plank
40 – Sliding mountain climbers
Repeat 3 times

C. 6-8 Bench Barbell curls
6-8 – Barbell skull cruches
Repeat 3 times
6-8 DB hammer curls
6-8 DB skull cruches
Repeat 3 times

D. Cardio session

30 Minute partner WOD.
20 Down
Both do 20 burpees, first to finish runs 300 yards while other does 20 push ups and 20 squats, then 20 push ups 20 squats while the other runs 300 yards. Repeat with 19's, 18's and so on.
Managed 6 rounds with Ben Mc.

Every 90s for 10 rds:
1 squat snatch 75-80%
Right after last rd, you have 8 min time to find max snatch.

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