800m Run
then..
10 Rounds
8 T2B
10 KB-Snatch
and after that..
800m Run

For Time

Power Snatch 3-3-3-3-3, Fem tunga 3:or
Strict pull ups 3xMax
+
Partner WOD
For time:
300 Burpees
4000m run
5000m row

Football bar penkki 3x6-10 (medium ote)
Pendlay Row 5x4-6
Takaolk käsipainolla 3-5 sarjaa (yhdellä kädellä)

3 Rounds For Time:
40 Double-Unders
30 KB Swings @32/24kg
20 Goblet Squats @32/24kg
- Rest 1:1, score is total time for three rounds

EMOM 10
2* Clean pull 90%

EMOM 10
2* Push Jerk 80-85%

BB Split sqt 4*6/6

On the Minute x 20 (4 Rounds):
Minute 1 - 5 Pausing Overhead Squats (50/35kg)
Minute 2 - 15/12 Calorie Row
Minute 3 - 5 Toes to Bar + 10 Alternating Dumbbell Snatches (22.5/15kg)
Minute 4 - Handstand Walk Practice
Minute 5 - 12/9 Calorie Ski Erg or Assault Bike

Tempo Front squat 4x5 reps (slow down, stop, fast up)

Rest day today
Hit that mobility or pick an outdoor activity with your family. Remember recovery and mental time from training are needed for every athlete! If you are dying to do something work some extra core work.
1 round
50 sit ups
50 scissor kicks ea leg
50 flutter kicks ea leg
50 sit ups

3x3 tempausta riipusta

3 x 2 tempausta maasta

3 x 1 tempaus maasta

8x1 muscle up
8-6-4-2-4-6-8 dips
Added weights : 10;15,20kg