1-rep-max snatch

For time:

21 Thrusters 42,5/30kg
21 Bar facing Burpees
--
2 Rounds of:
100 Double Unders
10 Deadlifts 42,5/30kg

15 Box Jumps 61/51cm

15 Thrusters

15 Bar Facing Burpees

2 Rounds of:
100 Double Unders
10 Deadlifts 42,5/30kg
15 Box Jumps 61/51cm
--
9 Thrusters

9 Bar Facing Burpees

2 Rounds of:
100 Double Unders
10 Deadlifts 42,5/30kg
15 Box Jumps 61/51cm

E1,5MOM 5
10x Shoulder press
(30 / 50kg)

E1,5MOM 5
15x Knees to elbows

For Time:
400m Run / 100 DU
20x Pull up
400m Run / 100 DU
15x Pull up
400m Run / 100 DU
10x Pull up

Tc: 10min

VOIMA 3x
6 Takakyykky v1-v2 +edelliseen
6 Rengassoutua

Metcon
2x 6min 3min tauko
10 cal
6 boxin ylitystä
12 KK-heilautus

3 x

1 min assaultbike
10 x kepillä kädet ympäri
12 hollowrocks
15 sek hollowpito
12 teräsmieskeinunta
15 sek pito
5 seinäkyykkyä
5 valakyykkyä

Warm Up
200 M Run
100 Jump Rope
50 K2C

Muscle
Pull 4x4
Deadlift
Pull Up
T2B

Metcon
21-18-15-12-9-6-3
Ring Row
Sit Up
Ez Curl

100-80-60-40-20
Jump Rope
Toe Taps

6 sets of 20seconds work and 10 seconds rest
*6 sets per exercise; do all 6 sets at one exercise before moving on to the next; just one round through

Rower
Barbell Thrusters (65lb/45lb)
Mountain Climbers

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Metcon
Run 1 Mile then
3 Rounds of:
21-15-9
KB Squat Clean and Jerk
Russian Twist

210-150-90
Jump Rope

WOD
Complete as many rounds as possible in 20 minutes of:
45-lb. dumbbell squat cleans, 10 reps
15 pull-ups
20 box jumps

5 kierrosta

9 käsipainoetukyykkyä slam-pallolle
9 slamball - heittoa
9 vauhtipunnerrusta