110 min
1.Warm up & prep for ATQ Wod 3
A. Ergs
B. Breathing & mobility
C. Movement prep: burpees, pull ups, deadlifts
D. 1 set of:
5 DL + 6 BFB + 5 pull up + 6 BFB + 5 DL

2.ATQ Wod 3
For time:
20 DL 45 kg
20 bar facing burpees
10 pull ups
20 bar facing burpees
20 DL 65 kg
Time: 3.49

3.Cool down
A. Easy bike for 30 min
B. 2 sets:
20 reps LYTP
8 jefferson curl @ 12 kg
90 s. BSD

165 min
Warm up EMOM14 + 6 min. mob.
1.Gymnastics
A. MU practice for 40 min
- RS
- TWB
- HTR
- 2 swing + 1 MU x 7
- 2 swing + 2 MU x 2
- Total of 11 MU

B. BMU practice for 10 min
- 4 x 3
- Total of 12 BMU

2.WL
A. Power snatch: Heavy single

B. Every 30s for 8 minutes:
1 Power snatch @ 85-90% of A)
4 x 42.5 12 x 45 kg

3.Strength
A. Back squat 5 x 2
70 75 80 82.5 85 kg

B. 5 sets:
A) 8 Snatch grip presses - 10 12.5 14 14 15 kg
B) 10 DB Prone row - 25 25 30 30 30 kg
-Rest 90 s. between movements-

Partner WOD. 1 works, the other holds plank, does sit ups or holds handstand. For time:
60 Power Cleans - Hold Plank
60 Squats - Hold Plank
60 Pull-Ups - Sit Ups
60 Thrusters - Sit Ups
60 Toes to Bar - Handstand Hold
200 Double Unders - Handstand Hold

21-15-9 reps for time of:
Single-arm dumbbell snatches
Bar muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

3 rounds
10 push press 115#
10 Chest 2 Bar
30 Air Squats

Complete as many rounds as possible in 7 minutes of:
7 Kettlebell swings, 2-pood.
7 Burpee box jumps, 24-inch box

5-5-3-3-1-1 Front Squat then… (175lb PR)

3 RFT:
10 Front Squats using 50% of last heavy single
10 Hang Knee to Chest

JBo

Complete as many rounds as possible in 28 minutes of:
115-lb. overhead squats, 9 reps
1 legless rope climb, 15-foot rope, beginning from seated
115-lb. bench presses, 12 reps

Small - Row, Burpees, Box Jumps, Run

"Tall snatch" + te-otteella pressi

3x (3+5)

EMOM 4

Tempaus
1 min : 5x75
2 min : 5x78
3 min : 5x81
4 min : 1x raskas

Te -veto
3@105
3@110
3@100

Pause työntö
4x2@70%