Slow down accelerate up

20 min

• 12 Wallballs
• 8 T2B
• 2 D-Ball Cleans 50kg
  • 15m walk w d-ball

Weighted Chinup 3 RM, then 2 sets without weight (choose reps)

Ensin 4x4reps normaali penkki ja sen perään 3x10 kapea sotilspenkki.

3 rounds:
1min Row
1min AB
1min Ski
1min Rest

Part A).
Skill Primer
Pause Muscle Snatch, BTN Push Jerk & OHS
(5-8 sets x 2+2+1 / 0:02 pause just off the floor)

Part B).
Snatch High Pull & Low Hang Snatch
(8 sets x 1+2 / 60%-75%)

9-15-21-27… ascending ladder for 40 minutes:
Med ball cleans 9/6 kg
Ski or row calories
KB swings 24/16 kg
Push ups
2 min rest between rounds

Open gym

4 Rounds (2min work / 2min rest):
12 toes to bar
14 thruster 42,5/30
AMRAP row

Kotitreeni

4 Rounds

2min AMRAP:
16 V-ups
14 Jumping squat

2min Rest

A: OHS heavy 3rep
B: 20min amrap
1000m bike @2kph
Amrap unbroken Thrusters @40kg

A) Warm-Up

2 sets:
5 Down-Ups
30s Plank
2 sets:
10 Air Squats
30s Wall Sit
2 sets:
5 Ring Rows
15s Hang

B) Partner WOD:

40 min Time Cap:
3 Rounds:
30 Pull Ups
30 Goblet Squats
30 American KB Swings

60cal Row

2 Rounds:
40 Ring Rows
40 Box Jump Step Down
40 Russian KB Swings

60cal Row

1 Round:
50 Plate Row
50 Squat Jumps to Plate
50 Plate Ground to Overhead