75 min

2.Conditioning
A. 8-minute AMRAP
5 (squat) Snatch @ 52.5/35kg (115/75lbs) > 5 HSPU
10 Toes to bar
15 Air squat
Result: 4 rounds + 8 T2B

Active recovery (walk, easy AB/row/ski erg) for 4-minutes before part B

B. 8-minute AMRAP
5 Power clean and jerk @ 70/47.5kg (155/105lbs) > 5 ring dip
10 Pull up
15 Box jump, 24/20″ > box step ups
Result: 3 rounds + 5 ring dips

Active recovery (walk, easy AB/row/ski erg) for 4-minutes before part C

C. 8-minute AMRAP
5 Deadlift @ 92.5/65kg (205/145lbs) > 5 cal row
10 Bar facing burpees > 5 burpees over the erg
Result: 5 rounds + 1 cal row

COOL DOWN
A. Walk for 5 minutes
B. Lunge and/or Thoracic Flow

Complete as many rounds as possible in 30 minutes of:
800-meter run
25 dumbbell thrusters 24/16kg
400-meter farmers carry 24/16kg

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

5 rounds of:
Run 2 laps (400m)
30 Box Jumps
30 Kettlebell Swings

Kolmen liikkeen AMRAP

Superkidsit:
12-9-7
Vauhtipunnerrus (1-5 kg käsipainoit)
Abmat-vatsat
Kyykky (1-5 kg käsipainoit käsissäjat

Ninjat:
15-12-9
Vauhtipunnerrus (10-15 kg)
Abmat-vatsat
Rinnalleveto (10-15 kg)

3 Rounds of:
Run 2 laps (400m)
30 Box Jumps
30 KB Swings

Weighted dip 3-2-2-1-1-1-1 reps

Warmup:

5 min jump rope

Skills:
Worked on kipping pullups

WOD:
20 min AMRAP
50 DU (did 150 SU)
as many strict pullups w/o failure

Did total of 8 strict and 10 w/red band

A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 65, 75, 85, 90, 90+

Total 105 min

2 sets of:
10 box jump, 10 wall ball, 10 T2B, 10 lunges

Skillwork: BMU practice for 15 min, 7 sets, best yellow band

A.
Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat
Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

B.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch
> Jyrkin tunti
1. Muscle snatch + overhead squat
3x20 3x20 3x33.5
2. Snatch pull to knee + Snatch with no foot movement
3x20 2x25 2x27.5 2x30
3. Jumping clean pull + clean + split jerk
25 25 30 35 40 45

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

D.
Three rounds for time of:
20 Overhead Walking Lunges (95/65 lbs) 30 kg
15 Pull-Ups
Results: 2.42, 3.57, 4.01 = 10.41
Avg/max HR 177/190