4 x 8 back squat
-rest 1-2 min between sets-

3 rounds:
2-3 negative pull ups
10 db floor press
-rest 1-2 min-

B) On the minute for 4 rounds
1. 5 strict chin-up with 2s pause on top
2. 6-8/side alternating top down DB shoulder press
3. Rest

C) Core 3 rounds
30s russian twist
30s hip lift
30s rest

10 rounds for time :

7 Bar facing Burpees
5 Push Jerks 60/42,5kg
30 Double Unders

( 12 - 20 )

1 Round :

1000m Row
30m Handstand Walk

2 Round :

500m Row
15 m Handstand Walk

3 Round :

250m Row
10m Handstand Walk

TC 15

Tall snatch - build weight over the 4 sets
5 reps
4 reps
3 reps
2 reps

Power snatch
3 @ 70% of max snatch
3 @ 73%
3 @ 75%
2 @ 80%
1 @ 85%

Snatch push press
4 x 3 - build weight over the 4 sets

Back squat
5 x 5 @ 80% of max back squat

Optional accessories
3 SETS FOR QUALITY
10 Supinated chin up (weighted if needed)
10 Dumbbell flye
20 GHD sit ups

EMOM2,5
3 rounds 4 reps deadstop deadlift 70%
3 rounds 4 reps TNG deadlift 75%

PARTNER WOD

For time:
100 Double Unders
90 Squats
80 Deadlifts 50/35kg
70 Wall Balls
60 Situps
50 Front Rack Lunges 50/35kg
40 Burpee-Box Jump overs
30 Thrusters 50/35kg
20 Pullups
60 Calories
20 Pullups
…
….
90 Squats
100 Double Unders

10' EMOM
1: moderate pace row
2: max reps devil press

5 rounds for time:

12 double db shoulder to overhead 22,5/15kg
9 bar facing burpee
6 deadlift 70/50kg

TC: 12min

Raskas blokki - viikko 2

A1. Pullup 4x1+1 (RPE9)
A1b Nordic Curl x 4 (RPE8)
~2-3min