6 rds

10 Deadlift 100 kg
5 Pull up
5 Ring dip

30* Power Snatch 60/40kg
45* SHSPU

3' Rest

45* KHSPU
30* C&J 60/40kg

10' HSW practice

Total 110min
A. Warm up 1000m row 150 DU
5x3 explosive front squats
5x5 fast good mornings to overhead balance
5x3 snatches
B. Strength
Deadlift on a plate, Wendler week 3
Bench press, Wendler week 3
C. Metcon
8min AMRAP of Bear complex ladder
1 clean - 1 front squat - 1 S20H - 1 back squat - 1 bth S2OH
30 - 35 - 40 - 45 (viimeinen niskantakaa työntö epäonnistui)
then

3 rounds for quality
10 wall ball 6kg
10 burpee
10 KB swing 24kg > skaalattu 20kg
then

3 rounds for quality (time: 21.40)
20 DU
10 HSPU

Deadlift on a plate, Wendler week 3

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up on your own(8)

Metcon/Metcon-comp
"Dicey"(200)
2 sq snatch
3 pullups/mu
4 wallwalks/hspu
5 ohs
6 rev burpess
7 burpees
8 200m run
9 bfsu
10 cleans
11 wallballs
12 kbs

Finisher
stretch and roll
60 cross crunch

10 rounds, each for time:

• 5-10-15-yard shuttle sprint

Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).

Rest as needed between sprints.

Odd: 17cal Ski
Even: 15 Burpee

5 kierrosta aikaa vastaan:

• 400m juoksu
• 6 renkaan flippaus @3 x bw

Aikaa vastaan:

30-20-10

• SkiErg (cal.)
• ghd-istumaannousu

3 rounds for time:

50cal Assault bike
50 WB