For time

Buy in: 800m Run

42-30-18 Alt. V-ups
21-15-9 Burpees

Cash out: 800m Run

5 rounds. Work 35 sek. Rest 25 sek.

L- sit hold on pull up bar
Side Plank, Right
Arch Hold
Side Plank, Left

For time:
30 thurster (60 kg/ 35 kg)
Every minute penalty: 4 bar over burpee

Cash out 30 pull ups

Clean complex:
clean pull x 2
clean
hang clean

Work up to 5 moderately heavy sets.

Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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SNATCH

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HYPPYKYYKKY

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CLEAN PULL

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ETUKYYKKY

Alkulämmittely ja mobility

Vauhtipunnerrus

Wod: 10min amrap
20 Hyppis
100m juoksu
+1 burpee / kierros

Loppuvenyttelyt

PERFORMANCE
3 ROUNDS FOR TIME
30/25 Cal Bike/Row/Ski
20 Alt. Pistols
10 Bar Muscle-Ups
7 Front Squats @80/55kg

FITNESS
3 ROUNDS FOR TIME
25/20 Cal Bike/Row/Ski
20 Narrow Stance Air Squats
15 Pull-Ups / 15 Ring Rows + 15 Kip Only
7 Front Squat 65/45
RPE 8

Timecap: 16 mins

For time:

Row 1200/1000m
21 Thrusters 42,5/30kg
15 Snatch 42,5/30kg

Complete the heaviest set possible*
+
Strict Chin ups 3xMax
+
Partner WOD:
Cash in 80 cal rodd
60 wallballs
50 pullups/ring rows
50 thrusters 40/30 kg
40 toes to bar/hanging nee raises
40 shoulder to overhead 40/30
30 front rack lunges 40/30 kg
30 handreleased pushups
20 RKB Swing 24/16
20 burpee boxjumps

*Complete the heaviest set possible:
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.
*Work up to the heaviest set of 3 reps possible.

3 Rounds
30-60s. Handstand
Max reps of push-ups
Max reps of table rows