3rounds:

Strict pullup *8
Incline dumbbell press *8
Single arm kb row 8+8
Dumbbell fly *8

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position
*Sets 3-4 – 80% with a 2-3 second pause in receiving position
*Sets 5-6 – 85%
*Sets 7-8 – 90%

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

Three sets of:
185/125 lb Push Press x Max Reps @ 13X1
Rest 3 minutes
(Perform one push press every 5 seconds, for as many reps as possible – terminate the set if you fall off of the tempo.)

Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 95%

Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%

Every minute, on the minute, for 30 minutes:
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg)
Minute 3 – 10 Burpees + 20 Double-Unders

4 rounds for total working time of:

5 Power Snatches 60kg
7 Target Burpees 25cm
9 Muscle-Ups
7 Target Burpees
5 Power Snatches 60kg

Rest 2:00 after each round.

3 rounds for time of:

10+5+5 UB C2B Pullups
20 KB Hang Power Clean & Push Jerk @ 2x24kg
20 Ring Dips

Note: Pull-ups must be completed in UB sets of 10-5-5. Sets broken before those reps are completed must be repeated.

A: Partner WOD
800m run
30 Power clean
60/40kg
30 Bro Burpees
400m run
20 Power clean
20 Bro Burpees
200m run
10 Power clean
10 Bro burpees
* Split power cleans

1) takakyykky 4x8x75%
2) 2min käsinsesionta
3) WOD
4) venyttely