Strength / Skill:
5-5-3-3-1 Snatch

WOD -5 Rounds For Time (15 Minute Cap):
- 5 Muscle Ups (Mod 1:1 5 C2B)
- 10 Toes To Bar (Mod 1:1 10 GHD Sit Ups)
- 15 DUs (Mod 2:1 30 Singles)
- 20 Wall Ball Shots

Note: All sets in each round must be unbroken!

Post:
800M Run

Did not finish under the time cap. Only modification was C2B for MU. Finished last round after the time cap. No reason not to finish! Appreciate Coach pushing me to finish that last round.

Power clean and push press triples up to a heavy set

5 RDS, 0:40 on, 0:20 Off
Hang on pull up bar
Arch Hold
Plank Hold

Alkulämmittely ja mobility

Maastanosto harjoittelua

Otm 10
1) 4 skin the cat
2) 4 boxihyppyä
3) 4 seinäpalloa
4) 20m karhu
5) 10 naruhyppy

Loppuvenyttelyt

Optional Accessory

GYMNASTIC CONDITIONING

2-3 rounds, rest as needed:

1) 10+10 Ring Circles
2) 10 Banded Pull-Apart

RPE 3

Choose ONE of the following sports
Swim 90:00 TT
Bike 90:00 TT
Run 90:00 TT
Row 90:00 TT

A:
C&J 5x2 @ 80%
B:
With a running clock...
AMRAP 5:
50 Wall Balls Buy-In
12 DL 90/60kg 12 Bar facing burpees
Rest 5:00...
AMRAP 5:
35 WB Buy-In
9 DL 100/70kg 9 Bar facing Burpees
Rest 5:00
AMRAP 5:
20 WB Buy-In
6 DL 120/90kg, 6 Bar facing Burpees
C:-

4RFQ
2 Back Squat at BW+10% (3010)
3 Sticky Landings
4 High Box Jumps
Rest 2/3 Mins Between Rounds

Strength / Skill:
- Work up to a heavy set of 5 Power Cleans

WOD - 8 Minute AMRAP:
- 8 Power Cleans (#135/95)
- 30 DUs (DU Mod:15 sit ups)

Optional Post For Time:
12, 9, 6 reps
- MUs
- Box Jumps (30",24)

Lepoja