Clean & Jerk
3reps @65% - 2 reps @70% - 1 rep @75%+
3reps @70% - 2 reps @75% - 1 rep @80%+
3reps @75% - 2 reps @80% - 1 rep @85%+

Rest about 60-90sec between sets and waves

Partner WOD

AMRAP 15
40 Calories
30 Toes-to-bar
20 Front Squats 60/40kg
10 Bar Facing Burpees

Front squat 3x5
1x5@65%
1x5@75%
1x5+@85%

BikeErg intervals

3 sets of :

1:30 @ 100-105%MAP5
1:30 @ Rest

Rest 7 minutes

Bike 10 minutes @ 105-115% FTP20

For time:
800-m row
18 muscle-ups
800-m row
15 muscle-ups
800-m row
12 muscle-ups

Split anyhow

15min parin kanssa

Kp tempaus 2,4,6,8,…
Yleisliike boksihyppy 2,4,6,8,…

Tekijää vaihdetaan kierroksen jälkeen

For time
30-20-10 wall ball 20/15
15-10-5 double DB devil's press 22,5/15

Min 0-10

3 rds
DB box step overs 6 reps 2x20/2x15kg
Burpee box jumps 6 reps
Toes to rings 12 reps

Min 10-20

3 rds
14/10 Cal Ski erg
14 (7/7) hang DB snatches
1-2 rope climbs

• Näissä pitäisi jäädä lepoa minimissään 90 sekkaa.

EMOM x 12

1) 10-15 burpee
2) 20-50 DU

E3MOM x 4

1) 10-20 snowangel + bike
2) 10-20 kangaroo squat + row
3) 10-20 deadbug + ski
4) 10-20 windmill + echo