1: 45 sec medball deadbugs
2: 10 v-ups

for 7 min
1 min row
7 sit ups
4 dept jumps
5 no hip muscle snatch
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch
-- then --
spend time to practice for the wod
"Ansaitut raudat"
AMRAP 18 min
32 Du
16 Cal Row
12 T2B
4 Snatch
Tempauksen painot:
Naiset: 40-45-50-55-57,5-60-62,5-65-67,5-70kg
Miehet: 60-70-80-85-90-95-100-105-110-115kg
- continue with the heaviest succesfull weight to the end of the timecap

For time w. partner, YGIG style
100 cal row
80 wall ball
60 burpee
40 alt. DB snatch @22.5/15kg
20 pull up
10 wall walk
20 pull up
40 alt. DB snatch @22.5/15kg
60 burpee
80 wall ball
100 cal row

T.C.: 35'

Thruster
5-3-1
5-3-1
5-3-1

2 min tauko välissä

Painot oli
25kg - 30kg - 32,5kg
27,5kg - 32,5kg - 35kg
30kg - 35 kg - 37,5kg

6min amrap rep

15kg clean
Bar over burpee

Tulos 4. Kierrosta ja 5. Kierroksen cleanit ehti

Bench Press

Use 10 Minutes to approaching. Perform 4 sets Of 5 rep sets, same weight across.

Rest 2:00 - 2:30 Between Sets.

0-6min, 6' AMRAP:
300m row
6/6 alt. DB snatch @easy weight
6 burpee

6-8min, 2' rest

8-13min, 5' AMRAP
250m row
5/5 alt. DB snatch
5 burpee

13-15min, 2' rest

15-19min, 4'AMRAP
200m row
4/4 alt. DB snatch
4 burpee

19-21min, 2'rest

21-24min, 3' AMRAP
150m row
3/3 alt. DB snatch
3 burpee

24-26min, 2' rest

26-28min, 2' AMRAP
100m row
2/2 alt. DB snatch
2 burpee

28-30min, 2' rest

30-31min, 1' rest
100m row
1/1 alt. DB snatch
1 burpee

5x1min/rest 30”
5x2min/rest 60”
5x3min/rest 90”

Max rep alt. dumbell snatch @22,5/15@Kg
Max cal row
Max Rep Single arm dumbell Thruster@22,5/15kg
Max rep burpee to plate@20kg
Max rep Double under

EMOM 20

1) crossover singel 40s. practice
2) 16 alt. pistol squats, use weight if possoble
3) 6 devils press
4) rest

Back squat 3 RM, then max reps @ 90%

Run
Warmup 10 minutes
Fast Pace 20 Minutes
Recovery 5 minutes