E2M | 20min

3 snatch

E2M | 10min

20 mountain climber
10 single jack knife
15 crunches

A,
1 Hang Power Clean + 1 Power Clean + 1 Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1+1)

After warming up, take 5 sets to find your max weight for the complex for today.

B,
Complete as many rounds as possible in 30 mins of:
max rep Ski Erg Calories, 3 mins
50 Double Unders
3 Front Squats, pick load, from the floor
1 Legless Rope Climb

Front Squats- 65-70% 1RM

Each new round add 5kg to your front squat. Goal is a strong but sustained effort across all rounds completing the work at a RPE of 6-7/10.

C,
Push-ups 4x10

Rest as needed between sets.

Perfect reps. Add weight or band tension if this is easy. You can challenge yourself by doing these on the rings or with feet elevated with either variation if you like. Sets should be near but not to failure.

A,
Every 1 min for 15 mins, alternating between:
15/13 Row Calories + max rep Single Unders
15 Russian Kettlebell Swings, 24/16kg + max rep Single Unders
15 AbMat Sit-ups + max rep Single Unders

Complete in teams of 3.

B,
For distance:
Sled Drag: 1x 10 mins, pick load

Use a moderate weight that allows for a steady march.

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI

PÄIVÄN TEKNIIKKAOSUUS n. 40min

Tee vapaavalintaiset lämmöt

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6 sec Slowly SN DROP & 2 sec PAUSE SQUAT Position - tasapaino koko jalalla, katse eteenpäin
4x5@keppi pal 2-3min

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SN DROP On The Toes - lähtö päkiöiltä - räjähtää! Pohjassa 2 sec pause tarkista tasapaino, että koko jalalla - katse eteenpäin
4x5@keppi pal 2-3min

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HIP MUSCLE SQUAT SN - hartiat&kyynärp. edellä kääntö kyykkyyn, tasap. koko jalalla, katse eteenpäin
4x5@keppi pal 2-3 min

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Omaehtoiset verryttelyt / venyttelyt

Partner wod 36min
Molemmat suorittaa jokaista liikettä 3min-2min-1min
Burbee
(3min-3min-2min-2min-1min-1min)
WB @14lbs
(3min-3min-2min-2min-1min-1min)
DB snatch @12,5kg
(3min-3min-2min-2min-1min-1min)

Tulos on yhteenlaskettu toistomäärä

A,
Back Squat 6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
Bulgarian Split Squat 16-16-16, using heaviest weight per set
Hack Squat 15-15, using heaviest weight per set

Bulgarian Split Squats- 3x8 L/8 R

C,
“Fight gone bad”
3 rounds, 1 min per station, for max reps of:
Wall Ball @9/6kg
Sumo Deadlift High-pull @34/25kg
Box Jump@60cm
Push Press @34/25kg
Row Calorie
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Goal:
Compare to previous score or set a new benchmark.

D,
For quality:
3x6 L/6 R Eccentric Split Stance Deadlifts, pick load

6 secs lowering and regular return each rep.

+
Couch Stretch:
2 min/side

Box Shoulder Stretch:
:60-90sec

1500/1200 m Row
1200m Run

Rest 3 Minutes

1000/800m Row

800m Run

Rest 3 Minutes

500/400m Row
400m Run

Deadlift with pause 5 sets:
1. 10
2. 8
3. 6
4. 4
5. 2

Back squat, 5 set:

1. 10
2. 8
3. 6
4. 4
5. 2

E2M for 30min(15 rounds)
R1-5: 20 rkb swing@24kg + 8push ups
R6-10: 10/10 Kb clean @24kg
R11-15: 8/8 SA KB rows @24kg + 8push ups