”Rahoi”
AMRAP in 12 minutes
12 Box Jumps (24 in/20 in)
6 Thrusters (95 lbs/65 lb)
6 Bar-Facing Burpees

For time:
46 / 26 kg Thruster, 27 reps
15 foot Legless rope climb, 4 ascents
Thruster, 21 reps
15 foot Legless rope climb, 3 ascents
Thruster, 15 reps
15 foot Legless rope climb, 2 ascents
Thruster, 9 reps
15 foot Legless rope climb, 1 ascent

Wendlers cycle 1
5-5-5+
65%, 70%, 75%

WOD
cash in
50 air squats
rest excatly 1 min
game
perform
5 butterfly pullups
1 HSPU on barbells
4 butterfly pullups
2 HSPU on barbells
3 butterfly pullups
3 HSPU on barbells
2 butterfly pullups
4 HSPU on barbells
1 butterfly pullups
5 HSPU on barbells
rest excatly 1min
cash out
20 T2B

5 Rounds for time:

3 deadlift

3 hang clean

3 front squat

3 push jerk

30 double unders

dropping bar any other time than doing DU's is 5 burpee penalty in cashout

Enjoy your free time off trainings.

6 * 6 Etukyykky 60 - 70% 1RM
Min palautus

Strength / Skill:
Back Squat
10-8-6-4-2
Note: As heavy as possible.

WOD - 10Min AMRAP:
- 30 DU
- 15 KB Swings (53,35)
- 10 T2B

RX. Four rounds + 30DU + 15 KB Swings + 1 T2B

Pre-WOD:
(EMOTM for 10 Minutes)
-1 Hang Power Snatch
-1 Hang Squat Snatch
-1 O/H Squat

Modification for injury recovery; substituted (3) Hand Power Snatch EMOTM.

WOD:
(15 Minute AMRAP)
-5 Squat Snatch (95/65)
-5 T2B
-5 HSPU

Modification for injury recovery: substituted (5) Hang Power Snatch for Squat Snatch.

-1 Mile Run
-Bench Press 3 X Max Effort @ 75% 1RM

10, 8, 6, 4, 2
-Muscle Ups
-Box Jump (40")
Time is only a priority if Rx

Modified:
-60 Dips
-30 CTB Pull Ups
-30 Box Jumps at max height
Movement priority for modified

** 1 Mile Run was big personal accomplishment, as I have not run that distance in 20 years, 165# for Bench Press, Dips using Dip Bar, CTB no band, 30 box jumps 24".