5min of DU or triple under
practice

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2 Rounds with barbell/pvc:
10 Straight leg deadlift
10 Good mornings
10 Kangaroo squats
10 Behind the neck press

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5-10 Down Dog to Cobra
Squat Flow with a Plate

Voima
Strict pull up 4x 4-6
-matala tanko/kuminauha
-rest 2min

WOD
partner WOD
4min Amrap
P1 Row 100m
P2 air squats
* -rest 1min between amraps*

4min Amrap
P1 Row 100m
P2 sit ups
* -rest 1min between amraps*

4min Amrap
P1 Row 100m
P2 kb swings

3 rounds
10/8 cal bike or row
5 inchworms
10 passthroughs

Barbell warm up with empty barbell
5 snatch grip deadlifts
5 hang power snatch
5 OHS
5 power snatch

Power Snatch
Every 1:30 x 8
1 power snatch
1 hang power snatch
1 OHS
*increase weight for quality
* barbell does not touch ground between the power snatch and hang power snatch

Alkuverryttely 800m hölkkää + venyttelyt + 400m juoksua.

2 x 1200m, tavoite vauhdilla. Lepoa 1:00 vetojen väliin.
Lepo 3:00
5 x 400m. tavoite vauhdilla. Lepo 1:00

A: seated box jump 8x3
B: Deadlift 5x5
C1: Strict chin ups 3xMax
C2: Banded Nordic hamstring curls 3set
D: 10min emom
Odd: 30rkb swings
Even: rest

3 rounds
10/8 cal bike or row
10 squats
10 ring rows

Take 10:00 to warm up cleans, pull-ups, RKBS

WOD
30:00 AMRAP
3 squat cleans 135/95
6 burpee pull-ups
9 RKBS 70/53

*every 5:00 both partners do 50 dubs/100 singles

*cannot split movements up between partners.

4 rounds against time:
12 kb snatches
12 slam balls
24 (12eacg side) russian twists

5min Bike/Row/Ski/Run

Then 2-3 rounds:
10 Broad jumps
5 OHS with barbell/pvc (slow
tempo)
10 Behind the neck press
5 High box jumps (explosive!)
15-30sec Handstand hold

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Squat flow with plate

100 bench presses for time (50/35kg)

*Every time you break a set, do 20/10 cal ski erg