In team of 3
2 round

100/70 cal row
100 box jump over
100 power clean (20kg)
100 barbell-facing burpees

Round 1: barbell 115/65
Round 2: barbell 135/95

30:00 time cap

OPTIONAL Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

Row 400 Meters
Rest 60 seconds
Row 600 Meters
Rest 60 seconds
Row 800 Meters
Rest 60 seconds
Row 800 Meters
Rest 60 seconds
Row 600 Meters
Rest 60 seconds
Row 400 Meters

On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts (80's/55's)
20 Wallballs (30/20)
20/15 Calorie Row

Kilos: Dumbbells: 36.5/25, Wallball: 13/9

10 Goblet Squats
20 Russian Twists
10 Pull Ups
250 m Row

-Soututekniikka
-Thrustertekniikka

Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

Test the pistol progressions from the box, as well as the rolling momentum pistol and find a progression that works best for you. Then:

10" EMoM
10 pistol squats / 1 leg alternating

50 Box jumps
15 HSPU
40 BJ
12 HSPU
30 BJ
9 HSPU
20 Bj
6 HSPU
10 BJ
3. hSPu

0:00 – 10:00 – 1600m Row, Max Clean and Jerks (60/42.5)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Row, Max Power Snatch (50/35)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Row, Max Thrusters (42.5/30)

2017 Regional qualifier WOD

21 Thrusters 42.5 KG RX (scaled 30kg)
3 Rope climbs (no leg help)
15 Thrusters
2. Rope climbs
9. Thrusters
1. Rope climb