AMRAP 15:00
15 Cal Bike/Row/Ski
40m each Single Arm Farmer Carry
15 Cal Bike/Row/Ski
50/30 Push-ups (scale to complete in 3 'easy' sets)
15 Cal Bike/Row/Ski
50 Hollow Rocks

3 kierrosta laadukkaasti

12m Eturäkkiaskelkyykkykävely
10-15 Selän ojennusta boxilta

Strength:
A, 3-4 sets: (In 10-12 mins)
Barbell Box Step Up x 6/6 / leg @mod
Rest 60-90 sec btw

B, 3 sets:
Dual DB Split Stance RDL x 6/6
20 m Monster Walks

C, WOD for Time:
Modified “Hotel Hell"
50 DB Hang Cluster @2x15/10
*emom: 5 burpee
Start with 5 burpees. Then complete as many hang clusters as possible until the minute is up. Repeat until 50 total are completed.

TC’ 12 MINS

24min EMOM
1.min Ergo cal
2.min 10 kb swing, rest of time box jump over
3.min rest

A:
snatch pull + hang power snatch + power snatch 5x1 @70% of power snatch

B:
Jerk dip&drive practice drills

C:
Split jerk from rack 8x2 @moderate weight, tecnique focus

1. 3 Rounds of 10 x Double KB Floor Press 10 x Renegade Row
2. 100 x Double KB Deadlift in Teams of 2 (10-10
3. Wod 10/10,9/9,8/8…1/1 (110) Snatch Tc: 6 mins

Afterparty
1. In Teams of 2
100 x Medball Synchro Sit-Up
2. 100 x Back Extension

Deadlift, work up to heavy 3RM
+
3x6 @75% of 1RM

Power Clean + Hang Power Clean
Build to a heavy 1 + 1 over 6 sets. Rest 2:00
-Aim to match or improve on last week
Option: Technique work sets of 3 Clean Deadlifts + 3 Hang Power Clean

2 minutes AMRAP of:
Double unders

1 minute rest
continue...