Strength: 15 mins to build upto a heavy complex of :-
Snatch pull
Power snatch
Hang sq snatch
OHS

Wod: 10 min amrap
3 BMU
6 HSPU
9 Medball clean@9/6

Strength: go as heavy as you can on this complex.

Wod: maintain a steady pace working around 75-85% and finish strong.

165 min
Warm up for 15 min

1.Strength/skill
A. EMOM10:
1) 3 TnG squat clean + jerk - 37.5 40 40 40 40 kg
2) 10 m HSW - 5 5 4 5 4 m

2.Anaerobic capacity
6 x 1' ON / 4' OFF
A.
8 heavy DB snatch - 35 lbs
8 box over burpee > 6
ME bike
Calories: 4 6 5
B.
8 DB thruster 35/50 lb > 25 lbs
20 DU
Reps: 1 rnd + 8 T, 1 rnd + 2 DU, 1 rnd + 5 DU

3.Strength endurance
Double TABATA alt. (16 x 20 s. ON/10 s. OFF)
DB curl + press-15 lbs
L-sit hang

4:4 sets
12 Hip thrust - 60 60 60 60 kg
10 hamstring curls - 10 10 10 10 kg

5:3 sets
12 low cable pulley - 35 40 40 kg
15 side lat. raise - 10 lbs/3 kg
20 pike leg lifts
12 sa. DB press - 20 20 20 lbs

6:3 sets
3x7 bicep curls 13 kg
15 v-ups

Run 400m
30 Wallball
30 Power snatch (42.5/30)

Banded Alphabet: 3 x 1 full set on each side. Rest 30s

AMRAP :)

2 min AMRAP assaultbike

2 min lepo

2 min AMRAP lisäpainoaskelkyykky 35 lbs

2 min lepo

2 min AMRAP rengassoutu

2 min lepo

2 min AMRAP DU

Rowing/running 4x1000m 1min vila

Penkki 8x1x80% (kisaote, kunnon pysäytys rintaan)
Jyrkkä vinopenkki 5x8-12
Kahvakuulasoutu vuorotahtiin 3-5 "hapotusta"

AMRAP 8
20 OHS stepping lunge 25/15kg
20 Bar over burpees
7 power clean 70/50kg

10 rds:
2 min on 2min off
A: 10 OHS 95/65 lbs + 40 DU
B: 10 kettlebell swing 32/24kg + 3 bar-mu

Scale OHS to 75/55lbs if needed. Goal is unbroken OHS.
Scale kettlebell to 24/16 if needed. Goal is unbroken swing.
ALTERNATE BTW A AND B ( five intervalls each)
Both a and b are AMRAP´s.