4x (30 sec, 30 sec off)

30 sec alternating Hang DB snatches
30 sec WB shots
30 sec Ski erg

70 %effort

AMRAP 2
Du`s
rest 1 min
AMRAP 2
Pull ups
rest 1 min
AMRAP 2
Thruster 42,5/30kg
rest 1 min
AMRAP 2
step over box w/ db/kb
rest 1 min
AMRAP 2
Power snatch 42,5/30kg
rest 1 min

2 rounds

Result is total reps

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 5-30sec Single Arm Handstand Hold or Wall Facing Handstand Hold
2) 10 Reverse Grip DB Bench Press
3) 10m Dragon Squat
4) Double KB Sit-Up
5) 5+5 Pistol on a Box (weighted if needed)
6) Practise Triple Unders 60-90sec

12 min EMOM

0-4 min
3 clean pull + power clean

4-8 min
2 clean pull + power clean

8-12 min
1 clean pull + power clean

Add weight every round, last 4 rounds should be heavy but not maximal effort

Pidä ote vetojen ajan, mutta power cleaniin voit hakea rauhassa lähtöasennon ja irroittaa otteen välissä

20min EMOM:

2 Thruster, bar from the ground +
20-30 DU. Use AHAFA loading. You should have around 30sec rest on each minute. And both movements are on the same minute!

PartnerWOD “I Go, You Go”

35min AMRAP:

60 Air Squat, Partner in the Bottom of the Squat
30 HSPU, Partner in the top of HSPU
60 Air Squat
30 C2B, Partner Chin over Bar
60 Air Squat
30 TTB, Partner in L-Hang
60 Air Squat
30 Push-Up, Partner in the Bottom of push-up (chest 1cm off from floor)

If you do this alone, do 30 squats, and 15 reps other movements. Play your imaginary partners role (static holds) the same amount of time it takes you to perform the reps. (15 HSPU and 15-25sec handstand hold, 15 C2B and 10-20sec chin over bar…)

5 Front Squat (badasses take bar from the ground),
5+5 Lunge Press (KB/DB),
5-10 Strict Pull-Up,
10-20 GHD Sit-Up
Rest 1-2min between movements.

WOD

12 min amrap
15 thrusters 42.5/30 kg
20 burpee box over

Rest 5 min, then

10 min emom
8 wall ball + 8 kb swing 24/16 kg
Note: valitse toistomäärä jolla lepoa jää vähintään 30-20 sekuntia

For quality

15-12-9

*1,5 x BW / 65 % Deadlift
*hamstring slide

Leuanveto 3 x max toistot, 1s pysäytys yläasennossa

Sarjojen välissä tauko 2 min.