Back: 3 rounds of:
15 KB swings
10+10 KB side bends
30 alternating DB snatches
20 DB Russian twists
15 Reverse hypers
Rest

10 x every 90s:
3 x tng power clean + 3 x tng power hang clean + 3 x tng push jerk
Start from 50% of 1 Rm power clean and build up

Situps x 20
Sumo high pull kahvakuulalla x 20
Hypyt x 10
-3 kierrosta

2 stopin kyykky 5x8x50%
-eli stoppi sekä ala-asennossa ja noin puolessa välissä

Penkki 4x5 (40-50-60-70%) 80% x amrap

Ojentajat taljassa/kumpparilla x 20
Vipunosto eteen levypainolla x 20
-5 kierrosta

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas!
4x[4+5-8 reps/leg]@up to RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~55-65% jerks

Warmup
2 rds
400m run
20 squats
10 pushups
5 pullups

WOD:
Hotshot 19
6 rds
30 air squats
19 power cleans (95 rx....did 65)
7 strict pullups (strict w/purple band
400m run
36:10

1: 12 burpees
2: 10 american swings
3: 15 sit-ups
4: MAX reps wall walks
5: rest

3 sets for consistency (1 each):

A. 10 min for consistency:
20/15 cal ski
10 dual DB thrusters 12,5/10 kg
5 pull ups

5 min rest

B. 10 min for consistency:
2 wall walks
5 dual DB hang power cleans 15/10 kg
12 air squats
10 shuttle runs (7,5 m + 7,5 m)

5 min rest

C. 10 min for consistency:
15/12 cal bike
15 m walking lunges
15 sit ups
8 push ups

Complete as many reps as possible in 10 minutes of

• 8 ring dips
• 8 sumo deadlift high pulls
• 16 double-unders

♀ 65 lb
♂ 95 lb

Warmup:
5 min flight simulator
2 rds
10 med ball cleans (14)
10 behind the head presses (30)

Strength
Clean and Jerk 1RM max = 105

WOD:
Sobrina Complex
5 rounds for time
1 deadlift (80% clean and jerk max = 85)
3 high pull shrugs
1 squat clean
2 jerks
3:43

2nd WOD:
Jackie
1000m row
50 thrusters (35 rx)
30 pullups (black band)
10:41

For time (You GO , I GO )

40 Devil’s press @22,5/15kg
25 Syncro burpee
50 Wallball @9/6kg
20 Syncro burpee
60 Boxjump @60/50cm
15 Syncro burpee
70 sit up
10 Syncro Burpee
80 cal row
5 Syncro Burpee
Timecap : 30 mins