Total 105 min

3 sets of:
6 med ball cleans, 8 cal assault bike, 10 lunges, 12 amsu

A.
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean
Build over the course of the ten sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 90-95%

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells) 24 kg
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load) 35 lbs
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″) > 6

Avg/max HR 168/180

Total 105 min
3 sets of:
4 strict pull ups, 6 HSPU, 8 box jump, 10 lunges

Skillwork: BMU practice for 15 min, 6 sets, best red band :)

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 60, 70, 80, 85, 90

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause
for 2 full seconds in the receiving position before recovering – make
notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

C.
Complete as mnay rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups > seated DB press 25 lbs
20 Ring Dips
30 Chest-to-Bar Pull-Ups

Results: 45 reps
Avg/max HR 159/183

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups > seated DB press 25 lbs
10 Ring Dips
15 Chest-to-Bar Pull-Ups

Results: 35 reps
Avg/max HR 168/186

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
6 6 6
Rest as needed
Weighted Plank Holds x 60 seconds
15 15 15 kg
Rest as needed

Total 75 min
A. 1000 m row + mobility
500 m row, 10 med ball amsu, 10 cal @ assault bike

Laji 1
8 min AMRAP of:
With partner complete:
1000 m row, other rows other hangs
Medball situps with partner

Result: 3.49, 119 situps, 4. sija

Laji 2 a
4 min to establish max clean + front squat + S2OH
Result: 60+65 = 125 kg, 7. sija

• 1 min rest -

Laji 2 b
5 min AMRAP of:
15 m sled push
15 ball over bar 6 kg
15 sled push
15 partner burpee
Result:
135 reps, 8. sija

Lopullinen sijoitus 8., pisteen päässä 3 lajista.

Total 75 min

A.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

B.
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)
45 47.5 47.5 50 50

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

D.
Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses) >
DB press 25 lb 11 9 9 8 7
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
10x32.5 4x8x35
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011 >
Romanian deadlift 8x55 4x6x60

Total 90 min
3 sets of:
200 m row, 10 wall ball, 15 lunges

A.
Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep
Loads per set (by %): 50, 60, 70, 75, 80, 85

B.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98
35 40 42.5 45 47.5 50 52.5 55 55 ei

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Jumping Lunges with Barbell (75/55) = 25 kg > 10 x 20 kg
Minute 2 – 15 Unbroken Wall Ball Shots (30/20 lbs) > 5 x 15, 5 x 10, not unbroken
Minute 3 – 10 Toes to Bar

Avg/max HR 180/187

Total 75 min

3 sets of:
6 HSPU, 8 box jump, 10 lunges, 12 amsu

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep
*Sets 1-2 – 55% 47.5
*Sets 3-4 – 65% 55
*Sets 5-6 – 75% 62.5
*Sets 7-8 – 80% 67.5
*Sets 9-10 – 85% 72.5
.
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
2 Muscle-Ups > 4 ring dips
4 Power Cleans (185/135 lbs) = 61 kg > 37.5 kg
8 Push Press (185/135 lbs) = 61 kg > 37.5 kg

Result: 3 + 40 = 208
Avg/max HR 179/190

D.
not done

Total 90 min

1000m row
3 sets of:
10 air squat, 10 v-ups, 10 backs

Skillwork: BMU practice for 10-15 minutes, 5 sets, best blue band

Take 10-15 min to build to a heavy snatch, then:
5 burpees over the barbell, 5 C2B

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (175/115 lbs) = 52 kg > 37.5 kg
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
Result: 1+3 = 21

Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (155/105 lbs) = 47 kg > 35 kg
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
Result: 1+9 = 27

Rest exactly 4 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (135/95 lbs) = 43 kg > 32.5 kg
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups
Result: 2+1 = 37

Total 85 reps
Avg/max HR 164/191

D. From yesterday:
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
> takareisiliike boksien välissä 3 x 10+10
Rest as needed
Weighted Plank Holds x 60 seconds
15, 15, 17.5 kg
Rest as needed

Pre-WOD:
(10-8-6-4-2)
Dead Lift Heavy

WOD - 4 Rounds For Time:
-400 meter Run
-10 Snatches (#95/65)

Total 105 min

3 sets of:
200 m row, 10 wall ball, 10 lunges
mobility
Overhead squat 5x20 5x30 3x35

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 55% 47.5
*Sets 3-4 – 65% 55
*Sets 5-6 – 75% 62.5
*Sets 7-8 – 80% 67.5
*Sets 9-10 – 85% 72.5

B.
Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep
(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)
Immediately followed by…

C.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

D.
Three rounds for time of:
10 Bar Muscle-Ups > 10 C2B
15 Strict Handstand Push-Ups >
kipping, 10 x abmat + 5 x abmat + 5 kg plate under
20 Push Press (135/95 lbs) = 43 kg > 37.5 kg

Results: 8.58, 11.00, 11.00 = 30.58
Avg/max HR 163/188

E.
For time:
40 pull ups
EMOM 12 / min, 3.14

500 m row

Strength
Push Press - 3 Rep Max @ 50Kg

WOD
3 Rds
20 WB (7kg)
20 TB (High Knees)
20 KB (12kg)

Finisher
25 DU Att