“Triple Threat”
3 Rounds
15 Deadlifts 60/40
15 burpees ove the bar

3 Minutes rest

3 Rounds
15 Sit ups
15 Push ups

3 Minutes rest

3 Rounds
15 Thrusters 40/30
15 Burpees over the bar

Tempausveto poisheitolla + tempaus
8x1+1@70-75%

SKILL :

3 rounds of :

8x Strict Dip
16x double KB Single leg deadlift

WOD :

In 5 min time window
500m row / 1000 m AB
In remaining time : SNATCHES
REST 1 MIN
In 5 min time window
500m row / AB
In remaining time : SNATCHES

RX: 40/30
SC1: 30/20
SC2 : 20/15 or PVC

WOD :

TEAM OF 2 :

EMOM 10

A. 10X Hang Squat Clean
B. 12x HR Push Up

DIRECTLY INTO :

AMRAP 10
A.
6x C2B
3x Devil Press
6x Pistol Squat
B. DL Hold

21 KB Mave (2x24kg/2x16kg) Masters (16kg/12kg)
15 KB Thruster (2x24kg/2x16kg) Masters (16kg/12kg)
9 KB Tempaus (24kg/16kg) Masters (16kg/12kg)

21 Leuanveto (Masters M 15 Rinta tankoon, N 15 Leuka)

21 KB Mave (2x24kg/2x16kg)
15 KB Thruster (2x24kg/2x16kg)
9 KB Tempaus (24kg/16kg)

15 Rinta tankoon (Masters miehet 12 rinta tankoon, naiset 12 leukaa)

21 KB Mave (2x24kg/2x16kg)
15 KB Thruster (2x24kg/2x16kg)
9 KB Tempaus (24kg/16kg)

9 Tanko-MU (Masters miehet 9 rinta tankoon, naiset 9 leukaa)

Maksimipisteet: 100p

Aikaraja 12 min

Strength: 20 mins to build upto a 1rm Clean and jerk

Wod: 7 min Amrap
7 Thrusters@40/30

Wod: aim to keep a fast pace , aim to go unbroken on thrusters then walk to pull up bar aim to go unbroken on pull ups then walk back and keep that going.

Total 105min

3 sets of:
Row 200m
10 wall ball
10 box jump
5 pull up

Skillwork: BMU practice for 15 min, 6 sets, best yellow band

A.
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday

D.
For max reps:
2 Minutes of Box Step-Overs with Barbell (115/75 lbs) = 35 kg > skaalattu 30 kg, 20" box
Result: 21 reps
(box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
4 Minutes of Strict Pull-Ups
Result: 31 reps, alternating grip

E. 500m row

• 12 Min AMRAP of:
Plyo Box Jump Ups (75/60 cm) 7 reps
Two-Arm KB American Swing (32/24Kg) 14 reps
Double Unders 28 reps

Hiking

7 rounds:

30sec ON, 30sec OFF

1) Weighted Box Step-Up (Front Rack/Overhead/Crossloaded/Farmer/...)
2) DB Snatch (alternate arms) (go by feel with the loading)
3) 10m Shuttle Run

This is not maximum effort, keep a steady pace.