tempaus ykkönen

For time:
21 - 15 - 9
Row cal
Thrusters (95/65#)
Directly into:
15 - 12 - 9
Calorie Row
Hang Squat Cleans (95/65#)
Directly into:
12 - 9 - 6
Over-the-Bar Burpees
OHS (95/65#)

30min full snatch technique 40-70kg

10x 1 snatch high pull + 1 power snatch + 1 full snatch @ 60kg

3 rounds of
10m Hurricane oh walk
10 Kettlebell Z-press
15-20 Skull crushers

Core
1. Kettlebell side bends & Med ball hold

1. Yoke carry

2. Hollow rock & arch rock

2 reps, 6min, EMOM

Partner WOD, 20-1 22lb wall balls and 147lb deadlift. One does 20 wall balls while the other does 20 deadlifts, then both do 2 x 147lb clean and press, then swap, 19 deadlifts and 19 wall balls. Working down to 1.

Split jerk 1 Rep Max

5 rounds
20kg

3 front squat
3 back squat
3 overhead squat

40 minutes I go you go partner WOD. 30 minutes of 5 x 20kg weighted dips, 10 pull ups, 22 press ups (8 rounds) then straight into 10 minutes of 3/6/9 dips (6 rounds). Tritastic with Paddy K.

Bench Press 10 sets of 3 reps.
1 minute pause.