3 x 6

Perform 2 reps of pull ups/negative pull ups on every minute for 14mins.

3-3-3-3 of:
BB Back Squats (0:03 pause)
3 @ 9 RPE (-5% Load Drop)
70% 1RM 3 reps
75% 1RM 3 reps
80-85% 1RM 3 reps
75-80% 1RM 3 reps
Pause @ parallel position

Weightlifitng Skills
- Overhead squat from rack 3-3-3-3-3-3

WOD
7' AMRAP
- 5 OHS
- 10 Burpees

3' Rest then

7' AMRAP
- 5 Cluster
- 10 TTB/KTE/KTC

3RFT
10 SA Bench Press (ea)
10 DB reverse Fly
3 Y,T,I,W

3 rounds:

100 cal row or run/ski/bike 7 min
30 m OH lunge walk w/ plate
10 T2B / 20 knee raises

Rest 3 minutes between rounds

14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

Scaled:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Tempausveto poisheitolla + tempaus

8x1+1@70-75%

Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Miehet 32,5 kg
Naiset 25 kg

rengasdipit & leuanvedot 10-1 vuoronperään ja leuat "raakana"