A.) EMOM 5
10 C2B UB

-ota sellanen määrä joka menee UB ja hyvällä tekniikalla

B.) 5 sets every 2 minutes:
2 power snatch + 2 behind the neck snatch grip push press + 2 snatch balance

-max 50-60% of 1RM

C.) Every 3 minutes x 4
10 lateral burpees over the barbell
8 DL
6 thrusters

L1: 42,5kg/30kg
L2: 50/35kg

100 Double Unders

5 Rounds
5 pullup
10 Hang Cleans, 60
15 T2B

100 Double Unders

@85% of 1rm
Ecery rep with total stop at the bottom pos.

10 min AMRAP:
75 Double unders
50 Push ups
25 Thrusters 95/35

5 min rest:

10 min AMRAP:
50 Cal Row
50 Wallballs
50 Hang KB snatch 53/35

Rest 5 min:

10 min AMRAP:
20 Double KB G2OH 35/25
20 Cal row

Strict dip 3 x 8-12 @ 2 RIR, rest 1:00 before A2

Barbell bent over row – 3 x 8-12 @ 2 RIR, rest 2:00 before A1

Pull up sets of five with plus 5kg for every set up to 25kg.
First and last set of five with bodyweight.
1 to 2 min between sets.
Total of 11 sets of five pull ups. STRICT!

AMRAP (with a Partner) in 40 minutes
50 Burpees
400 meter Run (together)
50 Kettlebell Swings (53/35)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run

• Split work between partners as needed.

• Partners Run together

• sub 500m row for run or 20 cal bike

For time
1600m run
Directly to
9-7-5
Ring mu
Squat snatch 42.5kg

12 min:
- Squat 5x slow reps
2 min skill work
- handstand walk
WOD 8 AMRAP:
- 5 pull ups
- 200 m run
- 3x box jumps
- 1x rope climb