5 min AMRAP
5 Ground to Overhead 155#
12 Wallball 20# 10ft
2 min Rest
5 min AMRAP
10 KBS 1.5pood
10 KB SDHP 1.5pood
10 Over the Bar Burpee
2 min Rest
Max Double Unders in 2 min

---

1st 5 min AMRAP - 3Rds + 5 GTOH
2nd 5 min AMRAP - 2 2/3 Rds + 1 over the bar burpee Max DUs in 2 min - 125

Oh, have I mentioned before, 155Lbs is F'in heavy?

Alternate A&B for 5 rounds:
A) 2 Bench Press
B) 8 Double KB/DB Standing
Row

RPE 4 to 4+
Add 2,5-5% or 1-2 reps
compared to last week.

Alkutreeni:

EMOM for 15 Mins: 1 tempauskyykystä+ 1 OHS (valakyykky)

Tein skaalaten raa'an rinnallevedon ja kaksi valakyykkyä.

WOD:
Dippi - 5 reps sinisellä aika ohuella kumpparilla
Rinnalleveto - 10 reps - 95 lbs/65 lbs/30kg
DU - 20 reps
Aika: 9,23

20 min to Build to A Heavy 20m Zercher Carry

Total 105 min
Skillwork: HS/HSW practice for 5 min
3 min row, dynamic warm up
15 box jumps 20-30"
Skillwork: HSPU practice for 15 min:
7 x abmat, 2 x 3 abmat + 10 kg plates, 4 x 2 - 1 abmat + 15 kg plates

A.
Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch.
35 35 37.5 37.5 40 40 40 :)

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%

C.
Complete as many rounds and reps as possible in 8 minutes of:
2,2,4,4,6,6,8,8...
Ring Dips w/Pause @ 1112 > no tempo
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
Overhead Reverse Lunges (155/105 – barbell starts on the ground) = 47 kg > 40 kg
Results: 8 + 2 = 42 reps

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011 > not done
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111 > not done
Rest as needed
Strict Toes to Bar x 8 reps @ 3110
8,8,8
Rest as needed

Total 105 min
3 sets of: 5 HSPU, 10 box jump, 5 OHS, 10 GHD hip extension
Skillwork: MU practice for 15 min
OHS 5x30 5x35

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Every two minutes, for 6 minutes (3 sets): > rest 2-3 min
Back Squat x 10 reps @ 80%

B.
“Life is Beautiful” – in memory of Kassilina Luellajo Schroeder
Three rounds for time of:
9 Muscle-Ups > 9 ring dips :)
27 Wall Ball Shots (20/14 lbs)
20 Toes to Bar
14 Deadlifts (225/155 lbs) = 70 kg
Results: 6.18, 8.24, 7.52 = 22.35

C.
500 m row
3 x 10 voimapyörä
120 amsu

Total 105 min
WU: kuntopallot, heittoja, loikkia, hyppyjä

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Load should be secondary to perfect mechanics.
25 27.5 30 32.5 35 37.5 40 42.5 45 :) 47.5 ei
B.
Every 90 seconds, for 15 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 65%
*Sets 3-4 – 75%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%
C.
Every minute, on the minute, for 30 minutes: > 27 minutes
Minute 1 – 30 Double-Unders + 10 Pull-Ups > 10 pull ups + 20 DU
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″) > 6
Minute 3 – 12 Push Press (115/75 lbs) > 8
Avg/max HR 183/193

Total 105 min
3 sets of: 40 DU, 10 T2B, 5 HSPU, 10 burpee
Skillwork: MU practice for 15-20 min

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean + Hang Clean
*Sets 1-3 – 65-70% 40 42.5 42.5
*Sets 4-6 – 70-75% 45 45 47.5
*Sets 7-8 – 75-80% 50 52.5
*Sets 9-10 – 80-85% > only clean 55 57.5 60 62.5 65 :)

B.
Five sets of:
Front Squat x 3-4 reps @ 4111
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (205/145 lbs) = 65 kg > 47.5 kg
10 Burpees Over the Barbell
20 Double-Unders
Result: 2+4 = 74 reps, 172/182
Rest exactly 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (155/105 lbs) = 47 kg > 40 kg
20 Pull-Ups
Result: 1+29 = 59 reps, 182/192

E.
Pull up practice for 5-10 min (sets of 16,10,10)

Total 105 min
2 sets of: 10 wall ball, 1 min row, 10 lunges, 10 abs, 10 backs
OHS 5x20 5x30

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Immediately followed by…
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 78%

B.
Three rounds for time of:
7 Deadlifts (345/225 lbs) = 102 kg > 82.5kg
7 Muscle-Ups > 7 ring dips
Results: 2.15,2.53,2.59 = 8.08
Rest exactly 3 minutes, and then…

C.
Three rounds for time of:
20 Wall Ball Shots (30/20 lbs) > 14 lbs, no 20 lbs ball
15 Toes to Bar
Results: 2.12, 3.01, 3.21 = 8.34
Rest exactly 3 minutes, and then…

D.
30 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 20″ box)
Result: 7.17, total 30.02
Avg/max HR 165/184

Chest Supported Dumbbell Row

4 x ( 8 - 10 )

Go Every 2:30