Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank taps
10 lunge
10 spiderman
100m run
:30 pigeon

GRT(20)
Run 2 miles or 20:00 minutes

Finisher
50 crunches
1:00 hamstring stretch

FT -AFAFP

30-20-10

Thrusters 35/25

Pull-ups

Row cals

Power snatch 4 reps

Post 5 heaviest successful sets.

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

3min amrap
Buy in: 50 DU
5 Snatch any how 35/25kg
10 Burpees
3min rest
3min amrap
Buy in: 50 DU
4 snatch 40/30kg
8 Burpees
3min rest
3min amrap
Buy in: 50 DU
3 snatch 50/35kg
6 Burpees
3min rest
3min amrap
Buy in: 50 DU
2 snatch 60/40kg
4 Burpees
3min rest
3min amrap
Buy in: 50 DU
1 snatch 70/45kg
2 Burpees

Hang Squat Snatch (Above knee) + Hang Squat Snatch (Under Knee)
7 x ( 1+1) x 70 - 80%
Send Off 1:30

For time :

30 Power Clean 60/42,5kg
20/15 Cal Row
10 Hang Power Clean 60/42,5kg

TC 8

“Partner Frelen”
400m partner run
42 KB swings 24/16kg
42 Thrusters 42,5/30kg
42 Pull ups
400m partner run
30 KB swings
30 Thrusters
30 Pull ups
400m partner run
18 KB swings
18 Thrusters
18 Pull ups

Front Squat, 2 sec pause on bottom (WOD)

5-4-3-2-1 + AMRAP 70% @ heaviest weight

Send off 2:30

6 rounds
30 Works/ 30 rest
A. HSPU
B. DU
C. Box jump
D. Pull up
E. Wall climb
F. Rest