1. 6min emom 10 askeleen askelkyykky 50kg 2min rest
2. 6min emom 10 thruster 50kg

For time:
15-5 reps of:
Power Cleans 80kg
Deficit HSPU ca.10cm

30 Clean and jerks
USE 2 X 22.5KG DUMBBELLS

TIMES TO BEAT

Beginner athlete: 3min 53sec
Average athlete: 3min 15sec
Advanced athlete: 2min 36sec
Elite athlete: 1min 57sec
Regional athlete: 1min 41sec

90 min

Warm up for 15 min

A. Skillwork: MU practice for 30 min
Muscle up 9 x 1

B. Shoulder press

C. Strict ring dips
7, 7, 7, 5

D. Hollow hold 5 x 20 sec.
Arch hold 5 x 20 sec.

E. MU turns with band
Strict 2 x 5
Kip 2 x 5
V-ups 4 x 10

Pre-Wod
5 Minute Jump Rope
10 Minute Pull Up
5 Sets AMRAP Strict C2B -1 minute rest between sets
mod: 1 minute on/1 minute off max reps negatives
7 X 1 Squat Clean, 2 Front Squats-Heavy (add weight each set)

For Time
50-40-30-20-10
Air Squat
II Under (2:1)

20 min amrap:
5 pull up
10 burpees
15 squats

For highest and lowest load
Snatch every min. for 15 min.

65#-105#

1-3 rounds: Sprints are near (80-90 % of max effort, rest is walking / jogging

Sprint 30 seconds
Rest 30 seconds
Sprint 30 seconds
Rest 25 seconds
Sprint 30 seconds
Rest 20 seconds
Sprint 30 seconds
Rest 15 seconds
Sprint 30 seconds
Rest 10 seconds
Sprint 30 seconds

EMOM20
1. HSPU / push ups
2. Pistol squat
3. T2B / Hollow Rock
4. Box jump / step up

*Choose reps you can keep for the whole workout. This is more for quality than going hard. Movements does not need to be unbroken.

100 Pull up
100 Push up
100 Sit up
100 Air Squats
17min24''