Find heavy 3 of the day

Raskaimman setin jälkeen tee vielä 2x3 kevyemmillä painoilla

"AMRAP 35' "You Go, I Go" (changes any time @ any movement)

12 Burpees
12 Thrusters @50/40kg
12 Burpees
12 Power Snatches @50/40kg
12 Burpees
12 Push Jerks @50/40kg
12 Burpees
12 Hang Squat Cleans @50/40kg
12 Burpees
12 Overhead Squats @50/40kg"

Pullup 5x3 reps, then max reps without weight

Deadlift 6x6 /3min
75-80%

A,
Hang Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
"IsaGrace"
For time:
30 Snatches@61/43kg
30 Clean & Jerks

Goal: sub 8 mins

C,
3 rounds for quality of:
15 Band Pull Aparts
Hollow Hold, 20 secs
10 Band Front Raises
L Side Plank, 20 secs
10 Band Face Pulls
R Side Plank, 20 secs
10 Scap Pull-ups
Superman Hold, 20 secs

Complete 2-3 rounds.

Happy 50th Birthday Brad!

WOD - For Time:
"Filthy Fifty"
-50 Box Jumps (24"/20")
-50 Jumping Pull Ups
-50 KB Swings (#53/35)
-50 Walking Lunges
-50 Sit Ups
-50 Push Press (#45)
-50 Back Extensions (Supermans)
-50 Wall Ball Shots (#20/14)
-50 Burpees
-Double Unders -modified 150 singles

Single Leg Squat Progression
+core

Warm Up: 1' jumping jacks
30 " front plank
30" tuck jumping
30" left plank
30" back-up squat
30" right plank
1' jumping jack

Classic gym + streching
Core: hollow and arch position

Single Leg Squat Progression
10 exercises

Wod: 10'
10 air squats
10 rear foot elevated split squat
10 back-up squat single leg

12 minutes run

...into

10 rounds:
6 burpees
20 walking lunges (10+10)

...into

12 minutes run

2-3 min light cardio
1+1 min quad smash with roller
1+1 min adductor smash with roller
1+1 min quad strech
1-2 min v-sit strech

3 Rounds: 35/24 Calorie Row
Rest 1:30 Between Rounds

3 Rounds: 25/18 Calorie Row
Rest 1:30 Between Rounds

3 Rounds: 15/12 Calorie Row
Rest 1:30 Between Rounds