Build to Heavy Single
Then... 
1 Set of Max Reps @ 80% of Heavy Single

10 rounds:
1min. Air Bike
1min. Row
1min. Ski
1min. Rest

Ohjeistus:
- Suorita jokaisessa laitteessa sama määrä kaloreita, esim. 15/15/15.
- Aseta itsellesi rima ensimmäisellä kerralla. Etene jokaisessa laitteessa rennon reippaasti (moderate Pace) n. 45-50s. ajan ja laita lukemat itsellesi muistiin. Ja suorita kaikki kierrokset samalla kalori määrillä.
- 4 viikon progressio, tavoite nostaa 1 kalori lisää jokaisella vkolla.

Option 2.

Outdoor Run

10x
Run 3min.
Walk 1min.

• Go moderate Pace.

A,
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 2 - For time:
50 Echo Bike Calories
40 No Push-up Burpees
40 Echo Bike Calories
35 No Push-up Burpees
30 Echo Bike Calories
25 No Push-up Burpees
20 Echo Bike Calories
17 No Push-up Burpees
10 Echo Bike Calories
8 No Push-up Burpees

Complete in teams of 2.

One person is on the bike while the other is completing the no push up burpee. Switch when both have completed the work.

TIme Cap: 22 mins

C,
3 rounds for quality of:
Banded Lateral Walk, L 7,5m/R 7,5m
Banded Walk 7,5m
Banded Backwards Walk 7,5m
50 Seated Band Leg Curls

WOD

DB Snatch + DB Hell

A:
5X2 Minute Amraps
30 Double unders
15 perfect push ups
Max rep medball cleans in the remaining time.
Rest 1 minute between sets.

B:
5x2 minute Amrap
1 round of dumbell " DT"
12 DB Deadlifts @2x22,5/15kg
9 Hang power cleans
6 jerks
Max rep T2B in the remaining time.
Rest 1 minute between sets

ALTERNATE A & B!

Partner workout

For time

3 rounds of
30 plate G2OH @20/15kg
30 m waiters walk each person
30 m bear hug plate walking lunge each person ( switch every 10m)

Timecap: 9 mins

REST 3 mins

For time
2 rounds of
60 plate squat @20/15kg
60 double under each
60 chest to plate push ups

Timecap: 9 mins

REST 3 mins

For time
1 round of
90 T2b
90 partner assisted sh. taps in HS hold
90 plate truster @20/15kg

Timecap: 9 mins

For time :

Run 800m
10 SB/DB over fence
50 Double Unders
Run 400m
10 SB/DB Cleans
50 Double Unders
Run 200m
10 SB/DB Squats
50 Double Unders

For Time:
30 Clean and Jerks 61 / 43 kg 

*Repeat from 4.16.19 

For time:
Buy in: 100 DU
5 rounds of:
5 pull ups
10 push ups
15 squats
3 rounds of:
9 DL 100/70kg
9 HSPU
Cash out: 500/400m row