Divide anyhow:
107 Pullups
107 Back squats

Alkulämppäleikki:
Mustekala

Taito:
Roikuntaliikkeitä ja köysikiipeilyä

WOD
Emom 12
1) 3-5 Boxihyppyä
2) 5-10 Seinäpalloa
3) 4-6 Burpee +pull-up
4) 15-30s Lankku

5 Sets of :

Hang Power Clean + Power Clean + 2 x Push Jerks @ 65 - 70%

AMRAP30 with partner:

200m synchro run
50 toes to bar
50 synchro shoulder to overhead 20/15kg
50cal bike/ski/row

Warm-up:

3x
15/12 Calories row/bike
5 No contact muscle snatches
5 Behind the neck shoulder press.
5 Overhead squats
3-5 Tall box jumps
3 No feet snatch balances
3 Slow snatches"

A) Snatch

Build up to a heavy, but fast snatch single in 10:00 minutes.
Then 3 sets of 1 @ 95%

B) Clean and jerks

Build up to a heavy, but fast clean and jerk single in 10:00 minutes.
Then 3 sets of 1 clean & jerk @ 95% of 1RM"

C) Bonus

3-5x

10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
5-8/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

(Optional) Saturday-funday-extra:

Every minute on the minute for 28:00 minutes:
15/11 Calories bike erg
5 Clean and jerks @ 60% (of C&J 1RM) (:30s)
15/12 Calories row erg (:45s)
Rest

RX
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
INTERMEDIATE
As many rounds as possible in 20 minutes of:
3 pull-ups
6 push-ups
15 air squats
BEGINNER
Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

WU: Empty bar
2x(3 muscle snatch+2 hang muscle snatch+5 behind neck press)
2x(snatch+2 hang squat snatch+3 santch balance+ 3 behind a neck press at the bottom position)

E1,5MOM’9
Build Snatch up to 85-95%

Aloita alhaisemmasta prosentista ja kasvata joka treenikerta tähdättyä painoa 2,5%.

3x5 80% Emomin korkeimmasta nostosta
3x3 85% Emomin korkeimmasta nostosta
3x1 95% Emomin korkeimmasta nostosta

90-110 min HR Zone 1-2

Every 10 minutes :
10m Handstand walk
10+10 Pistols

EMOM 16
1. 8-12 bulgarian split squat (right)
2. 8-12 bulgarian split squat (left)
3. 8-10 + 8-10 one arm KB row
4. 14-20 plank shoulder taps