7 rounds for time

7 Power Cleans
7 DB/Sandbag Thrusters
7 Burpees

4 min joka minuutilla 14 heavy heilautus, 1 min lepo, 4 min joka min 14 mave high pull kuulal, 1 min lepo, 4 min joka min 14 thruster kuulilla

8-8-8-8

Row (250 m)

Result: 00:45

Result: 250

"DeadLift
1x1
(90%)" 10 s.

Thrusters X 5 @ 35kg
Pistols X 5 (each leg)
X 5

Metcon:
Deadlift X 15 @ 60kg
Barbell Burpies X 10 (5 times each side of barbell)
X 5
Done: 5:15

Bridge Tabata

"Omatoiminen WOD"

A.
Run 400m (easy)
10-15 Air squat
10-15 Sit up
10-15 Push up
10-15 Ring row
Run 400m (hard)

Mobility:
Squat / overhead

Technique/warm up:
DL / FS / Push press/Push jerk

B.
Run 800m
50 DL
Run 800m
40 Front squat
Run 800m
30 STOH
(rx: 60/40)

C.
Cool down:
Easy run/walk 400m
Foam rolling

"Omatoiminen WOD"

A.
Easy row 3-5min.

3 rds:
5 Snatch grip DL
5 Muscle snatch
5 Ohs
5 Press behind neck

3-position snatch

B.1.
Power snatch: 3+3+2+2+1+1

B.2.
OHS: 5-4-3-2-1

B.3.
3 rds:
Bench press: x8-12
Db/Kb Bent over row: x8-12/hand
Weighted Sit up: x8-12

C.
Foam rolling

"Omatoiminen WOD"

A.
Row
500m easy
300 hard
100m fast

Mobility:
Glutes / hamstrings

B.
10 rds:
Row 500m / rest 1min
(pace: 5k avq - 2-3s.)

C.
Easy row 3-5min
Foam rolling

Find 1RM power snatch