Floor Press
60%x3,
67.5%x3,
72.5%x2x8
67.5% X 8

Use 90% of max.

Partner WOD:
1600 Meter Relay Run (alternating 400 meters)
10 rounds (partners alternating full rounds) of…
4 Strict Pull ups
6 Dips
8 push ups
16 Squats
1600 Meter Relay Run (alternating 400 meters)

"Omatoiminen WOD"

A.
- Clean pull: 3x3
- Tall clean: 3x3
- Tall jerk: 3x3
- High hang clean + jerk: 3x3

Rest 1-2min btw sets...

B.
3x Hang squat clean + 1x Split jerk x5
(@80-85%)

C.
Pause Front squat: 4x2 (@75-80%)
(2s. Pause)

D.
Accesory work:
3 rds:
10-20Ghd sit up
6-8 Bench press
10-20 Ghd back extension
6-8 Bent over row

Take that previous weakness and perform the
following metcon:

AMRAP 15
8 of the weakness
40 double unders
30 seconds rest

On handstand walk, the 8 will be meters.

2 x 3

Alkulämmittely ja mobility

Etukyykky 7x5

12-9-6
Raakatempaus
9-6-3
Raakaleuka

Loppuvenyttelyt

AMRAP 8min:
- Russian swing raskas kb x 20
- Goblet squat x 15
- Kuulan siirto lankussa x 10+10
- Salkkupito raskas kb 30+30 sek.

EMOM 12:
- Hollow rocks x 30
- Cluster x 12

AMRAP 8min:
- Longcycle x 20
- Sit out x 20
- snatch / half snatch x 20
- V-ups / 1/2 v-ups x 20

DB flyes 4x12 reps

6 x 0:15's False Grip Holds on Rings
https://vimeo.com/177415732

EMOM 0-4' : 1-5 RMU
EMOM 5'-9' : 6-10 BMU
EMOM 10'-14' : 11-15 pull-ups
R=3'
AMRAP 3' : C2B