A,
1 Power Clean + 1 Hang Squat 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)

B,
For time:
10 Thrusters @61/43kg
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

Goal: sub 7 mins

Optional Recovery/Endurance:
At the end of the couplet bike, row, or jog at a moderate pace till the clock hits 15-20 mins.

C,
Push-ups 3x8

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.

3:00 easy bike or row

Barbell warm up

Then 5:00 to warm up to a heavy 2 rep max

Hang squat clean
EMOM x 10
2 reps as heavy as possible

Zercher squat 3x3.

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.

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

A: Back squat 5-5-5+
B: Bench Press 5x10
C: 3rft
20m prowler push @60kg
10 DB Shoulder press @10kg dbs
20m FC lunge walk @10kg dbs
D: OH triceps extensions 2set

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