10 rounds:

10 x thruster (20 kg)
10 x vatsalinkku

5 rounds:

5 x leuka (3 puhtaana ja 2 kumpparin avulla)
5 x dippi laitteessa omalla painolla

A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

2 RND
Run 200mt/Row 250mt
10mt Bear Crawl
20 Air Squats
30 Jumping jacks
20 Hollow Rock
10 Superman

B

Front Squat
5 – 5 – 5 – 5 – 5 @60% 1RM
POI
C.
Ogni 3' , per 15' (5 sets):
2 Clean + 2 Front Squat + 2 Jerk
Fai il primo clean, droppa, esegui poi il complex indicato
Set 1-3 = 1 rep @ 65-75% of 1-RM Clean & Jerk
Set 4-5 = 1 rep @ 75-80% of 1-RM Clean & Jerk

D.
Ogni 2', per 4' (2 sets):
Clean & Jerk x 1 rep @ 80% of 1-RM Clean & Jerk

E
Ogni minuto, per 21'
Minuto 1 – 6 Bar-Facing Burpee + 6 Deadlift
Minute 2 – 6 Bar-Facing Burpee + 30 DU
Minuto 3 – 6 Bar-Facing Burpee + 10 Wall Ball

F.
For time:
10-9-8-7-6-5-4-3-2-1:
Hang clean & jerk @60% 1rm
pull-up

AMRAP 18:

1,000 Meter Row
30 Single Dumbbell Hang Clean & Jerks (50/35#) (22.5/15kg)
50 Single Dumbbell Box Step-ups (24″/20″)
7 Rope Climbs (15ft.)

A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

2 RND:
30" Side Plank (left)
30" Scapular Circles from Push-Up Position

30" Side Plank (right)
30" Supinated-Grip Hang from Pull-Up Bar

Rest 30"
12 Alternating Bowler’s Squats

12 Alternating Cossack Squats
12 Band Pull-Throughs

B

Ogni 60",
Snatch x 1 rep
aumentare il carico ogni minuto, finmom a quando fallisci tre alzate di
seguito

C

Ogni 3', per 15' (5 set): 
Back Squat x 3 ripetizioni 
(attenzione alla velocità e assetto)

Sets 1-2 = @ 70%
Sets 3-4 = @ 75%
Set 5 = @ 80%

D

karen
150 w.ball
rest 10'
AMRAP 3'
Burpee Box Jump Over (facing box) max rep
Rest 2'
AMRAP 3'
Alt. KB Snatch max rep

E

Conditioning – For Reps
AMRAP 8' x 2
15 Power Cleans 70-60/50-40kg
Row 500/400m
Max TTB nel tempo rimanente
No Rest
Score: Max rep TTB

Clean & Jerk, aina lähtökohtaisesti kyykkyyn ja split jos ei muuten mainita.

500m Row/ski then
2 round 8 reps
Bench DB bend over row L
Bench DB bend over row R
BB kang squat

2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to split)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and jerk

From knee high blocks, rest 90s. b/w sets
5 sets 1reps @ 70%

Clean: Focus on driving your legs in the ground and fast ext. of your hip
Jerk: dip/drive straight, core tight and aggressive catch.

Eilinen/

5 sekunnin Stopilla etukyykky, raskas ykkönen (ilman vyötä)

Puolesta reidestä Rive (pukit) 1x2@60%, 1x2@65%, 4x2@70%

Maastaveto korokeelta (riven lähtö asento) 1x5@85%, 1x5@90%, 1x5@95%

Takakyykky hypyt 3x5@20%

Lisäpainolankku 3x40 sek

3:00 run/row/bike

2 rounds
10 good mornings with empty barbell
10 single leg Romanian deadlift with KB

Spend 5 mins warming up Deadlifts

WOD with partner
80 cal bike (sub 100 cal row)
80 deadlifts 115/75
80 burpees

60 cal bike (sub 80 cal row)
60 deadlifts 135/95
60 burpees

40 cal bike (sub 50 cal row)
40 deadlifts 165/115
40 burpees

20 cal bike (sub 30 cal row)
20 deadlifts 195/135
20 burpees

*45 min time cap

3 Rounds For Time:

9 Squat Snatches (135/95#) (61/43kg)
15 Bar-Facing Burpees
21 Toes to Bar

Two snatches and two OHS five sets.

Conditioning :
21-18-15-12-9-6-3 Reps for Time
Dumbell Squat Clean@2x 22,5/15kg
Double-Unders
Dumbell Deadlift
Dumbell push up
Start each round with a 5x10m Burpee shuttle run

Timecap: 30 mins