Complete as many reps as possible in 21 minutes of:
10 snatches @ 60%
25 bar facing burpees
10 snatches @ 70%
20 bar facing burpees
10 snatches @ 75%
15 bar facing burpees
10 snatches @ 80%
10 bar facing burpees
Max rep snatches @ 85%

1 RM clean (140)- new PR !

20 min amramp of:
-10 deadlift (140)
-20 box jumps (RX height)
-200m farmers carry (25lb dumbbells)

• plus 30 burpies for being late !

200/150 Burpees - your weight in kg (Example 80kg men will do 120 burpees), for time.
Every 120 sec you must do 2 robe climbs + 10 DU or 25 single robe jumps.
Rest 4min.

Finisher:
3 rounds for time: 500m row, 12 reps power clean 60/40kg, 9 pull ups,
6 back squat 100/75kg

Your time is burpee's time + Finisher time.

Lämmittely 2 krs:

5 valakyykky te-ote
5 vala-allemeno päkiöiltä
5 vala-allemeno
5 punnerrusta kyykyssä te-ote
5 voimakääntö kyykyssä te-ote
5 te-ote maastaveto
5 korkea tempausveto päkiöille
5 raaka tempaus
5 tempaus nivuselta - lähtö päkiöiltä
5 tempaus silmät kiinni

VALA-ALLEMENO päkiöiltä
2×3@tanko -> (palautus 1min)

VALA-ALLEMENO suoraan alaspäin, jaloista
kuuluu ääni, kun jalat leviää
2×3@tanko -> (palautus 1-2min)

1 x TEMPAUS +
3 x VALAKYYKKY
3[1+2]@70, 75 te-% (palautus 2-3min)

1 x RAAKARIVE + 1 x TYÖNTÖ
4[1+1]@kevyt (palautus 2-3min)

TAKAKYYKKY, hitaasti alas - stoppi 90°, josta
pompulla ylös - lantio ei saa kipata pohjassa
3x3@70, 75 tk-% (palautus 3 min)

Acc:

3x8@60 PENKKIPUNNERRUS
3x8@60 KULMASOUTU
3x8@70 VARPAILLE NOUSU
3x15 VATSARUTISTUS polvet koukussa, jalat
yhdessä, rinta auki kädet niskassa

For time

30 hang power snatch 30/25 kg
30 HSPU
30 OHS 30/25kg
30 bar facing burpee
30 hang power snatch 30/25kg

@70% of 1rm clean n jerk
1: 1 hang squat clean + 3 jerk
2: 1 hang sq clean + 2 jerk
3: 1 hang sq clean +1 jerk
×4

Row 1,000 Meters, 15 Power Clean and Jerks (135/95)
Row 750 Meters, 12 Power Clean and Jerks (155/105)
Row 500 Meters, 9 Power Clean and Jerks (185/125)
Row 250 Meters, 6 Power Clean and Jerks (205/135)

Partner WOD with Mrs Nev. 30 minutes Amrap, one does wall climbs while the other does 5 thrusters, 5 push press, 5 front squats. Weight 95lb/72lb. Managed 5 1/2 rounds. Count the wall climbs. 4/11, 4/9, 3/11, 4/13, 4/19, 3. Killer session.

Several short metcons

@ 0 - 4 min, 4 min AMRAP

3 Front squat 70/50 kg
6 HSPU
9 CTB (-> pullups)

*

@ 8 -20 min, 12 min AMRAP (40:20)

CAL row (1 cal = 1 rep)
KB swings 24/16 kg
Carpet-over-burpees
STOH 35/25 kg

*

@ 25 - 30 min, 5 min AMRAP

16 WB
8 TTB

*

@ 35 - 40 min, 5 min AMRAP

10 double KB lunges 16/12 kg
10 KB push-ups 16/12 kg
20 sit-ups

*

@ 43 - 48 min, 5 min EMOM

30-50 DUs

---

Make sure you have everything for every metcon before you start!

1. Front squat

• 3@75%
• 1@80
• 3@75%
• 1@83
• 3@75%
• 1@85

2. Clean&jerk

• 2+1@60%
• 2+1@70%
• 2+1@80%
• 2+1@85%
• 2+1@90%
• 2+1@95%

3. Conditioning

Strict JT"
21-15-9:
Strict HSPU
Strict Ring Dips
Push-ups
rest 3 min
5RFT:
9 Power Snatch (42 kg )
15 Wallballs (9 kg)
21 Double-unders
wod 1 cap time 12 min wod 2 cap time 10 min