Superkids:

5 x joka 1,5 min tee 3 x tempaus

Ninjat:

10 min ajan joka min tee 3 x tempaus

3 sets:
10 Left arm Suitcase deadlifts + 30mt Left arm farmers carry,
moderate weight you can do unbroken
10 Right arm Suitcase deadlifts + 30mt Right arm farmers carry.
Holding a heavy Kettlebell, if you use a farmer's handle stand on a plate to get full rangeof motion
10/10 Half Kneeling Bottoms up KB press

CLEAN COMPLEX

Every Minute on the Minute x 10:
1-5: 2 Tall Cleans
6-10: 2 Hip Cleans

Focus on speed under the bar on these drills today.

Post loads to comments.
Exposure 2 of 8

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3 Rounds:
40 Double-Unders
15 Chest-to-Bar Pull-Ups
10 Burpees

Rest 3 Minutes between rounds. Score total time.

Post total time to comments.

StrengthWOD
AMRAP in 20′ of
30″ Pull Up Hold
30″ Handstand Hold
30″ Squat Hold
30″ Ring Dip Hold

AMRAP 20:
5 Power Clean 65/45
10 TTB
15 WBS 9/6

Dragon Flag
L-sit
Barbell Roll Out

100 x situp for time

For time:
100 steps walking lunge + every minute: 3 burpees

Start with burpees

After this 1000 m row.

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