A,
1 High Hang Power Snatch + 1 Hang Power Snatch 2-2-1-1-1

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

2 sets of 2x(1+1)
3 sets of 1x(1+1)

B,
For time:
40 Bike Calories
Run, 200 m
30 Bike Calories
Run, 200 m
20 Bike Calories
Run, 200 m
10 Bike Calories
Run, 200 m
20 Bike Calories
Run, 200 m
30 Bike Calories
Run, 200 m
40 Bike Calories

Goal: sub 40 mins

Complete at a RPE of 7/10.

C,
Tabata Hip Extension Hold
Tabata Landmine Rotation, pick load
Tabata GHD Parallel Hold
Tabata Lateral Med Ball Throw, pick load

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.

Lateral Med Ball Throws- alternate sides

Rotate through each exercise until you have completed 4 rounds.

Every 7 minutes x 5 sets:
30/25 cal row
20 box jumps 24/20”
10 dual DB clean and jerks 35/25 lb

5 Rounds For Quality:
6+6 KB or DB Turkish Sit-Up
12+12 1-Arm DB Upright Row
Into External Rotation
60s KB Plank Drag Through
35 Seated Banded Hip Abduction

6 x e5m:
A) 20/15cal Bike-Erg
20 Air Squat
15 Box Jump Step Down
B) 20/15cal Row
8 D-Ball Over Shoulder
20m D-Ball Bearhug Carry

A,
For time:
30 Chest-to-bar Pull-ups
30 Burpee Box Jumps @60/50cm
5 Deadlifts, 85% 1RM
15 Chest-to-bar Pull-ups
15 Burpee Box Jumps
5 Deadlifts, 85% 1RM
10 Chest-to-bar Pull-ups
10 Burpee Box Jumps
5 Deadlifts, 85% 1RM

Goal: sub 12 mins

B,
For quality:
2x12 Seated Dumbbell Strict Press, pick load
3x10 Glute Bridges, pick load
3x8 Cossack Squats, pick load

Seated Dumbbell Strict Press- 3 secs down and up
Glute Bridges- 3 secs down and up
Cossack Squat- 3 secs down and up

RPE 8/10 on all movements and sets.

Tuplia, crosseja ja T2B harjoitusta

4-5 rounds with partner, ygIg one round

8 devils press 35/25 lbs
15/12 cal erg

Tc 18 min

3 rounds for time of

5 muscle-ups
9 hang power cleans
7 push jerks
50 double-unders

♀ 105 lb. ♂ 155 lb.

7' AMRAP

1-2-3-4...etc reps of:
pike push up
KB sumo deadlift high pull
one legged stand up from box (/side)

Voima
E3MOM, 3 rounds
6-10 push up
-matala tanko

WOD
4 rounds 40s work/20s rest
ground to overhead (wb)
worm push up
ring row
bike

A,
Zercher Squat 1x1

Use the heaviest weight you can for the set.

15 min to build up to a heavy single for the day

B,
For distance:
Run, 3 mins
Bike, 3 mins
Ski Erg, 3 mins
Run, 2 mins
Bike, 2 mins
Ski Erg, 2 mins
Run, 1 min
Bike, 1 min
Ski Erg, 1 min

Complete at RPE 7/10 and work for a consistent and steady pace.

C,
Every 1 min for 10 mins, alternating between:
5 Strict Muscle-ups
10 Strict Handstand Push-ups