Warm Up

Pre-WOD:
- Workup to a heavy Snatch
- 15 Strict Pull Ups
Work between completing the strict pullups and working on snatch technique and weight.

WOD - 20min AMRAP:
- 50 Wall Balls (20#,14#)
- 40 Walking Lunges
- 30 Sit Ups
- 20 Shoot Throughs
- 10 Dumbbell Squat Cleans
Work down and backup the WOD ladder. For example, 50-40-30-20-10 ... 20-30-40-50 ... 40-30-20-10 ... etc., until 20min time cap.

Timed out back at Wall Balls, got down ladder and back up to 20 reps into Wall Balls. Legs smoked! Good to do pull ups as well. Set of 5 then set of 10 strict ... at least something I am somewhat good at!

6x

1min row cals
1min burpees
1min double-unders
1min rest

3x

maksimitoistot MU tai rintatankoon + maksimitoistot käsilläseisontapunnerruksessa, 3 min lepo sarjojen välissä

Warm Up

Pre-WOD:
Work up to a heavy rep
- Power Clean, Squat Clean and STO
Hands stay on the bar; touch and go and immediately into STO after the Squat Clean.

WOD - "Death by Thrusters":
- 1 Thruster (105#, 75#)
- 4 Burpees
- 2 Thrusters
- 4 Burpees
- 3 Thrusters
- 4 Burpees ... etc.
Completed OMEM until you cannot complete the designated reps of thrusters and burpees within the 1 minute.

Post-WOD:
- 50 weighted sit ups
- 50 unweighted sit ups

Got to round of 8 and died quickly! :)

Wod

8 min amrap

Treeni:
20 Db Box step ups 22,5/15 kg

15 T2b

Hiki:

20 box step ups

15 hanging knee raises

Pre-WOD:
7x3 Back Squat

WOD - For Time:
21-18-15-12-9-6-3
- KB Swing (35#,53#)
- Goblet Squats

Post WOD:
- 400M Farmer's Carry; As Heavy As Possible.

Post-Post WOD:
- 45 Good Mornings (45#)

105 min
Warm up for 15 min

1.WL
A. Barbell warm up

B.A. Snatch complex every 2 minutes x 5
1 Muscle snatch
1 Hang power snatch
1 Behind the neck snatch grip push press
1 OHS
- 25 27.5 27.5 30 30 kg

2.Strength
A. Front squat 4x3x75%
- 60 kg

B. For quality:
16-12-8-4 reps of:
Ring push ups
Ring row

C. 3 sets:
8+8 bicep curls - 10 kg
12 side lateral raises - 4.5 kg

A: Bench Press 3x5
3 heavy sets of 5
2-3min rest between sets

B: For time
20m walking lunges
20 box jumps
1min rest
20m walking lunges
20 V-Ups
1min rest
20m walking lunges
20 Burpees
1min rest
20m walking lunges
200m run

Press in split
6x6r @ 2 reps in the tank.
Rest as needed.