3-4 rounds of:
10 back rack rev lunge
8+8 1-leg hip thrust
8+8 split stance vanded rotation

AMRAP10:
15/12 cal row/ski
10 DKb dl
20 mointain climber
10 jump squat to plate

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x plate GTOH
5x/side LATERAL LUNGE or COSSACK SQUAT
10x DEAD BUG plate PULLOVER
10 step OH WALKING LUNGE *plate

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TECHNIQUE
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop sn" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3+3+3x MUSCLE SNATCH + TALL SNATCH +
3x[1+1+1] DIP SNATCH + SNATCH from KNEE + SNATCH

3+3+3+4x SHOULDER PRESS + PUSH PRESS + POWER JERK + 2+2x SPLIT JERK
3+3+3x MUSCLE CLEAN + TALL CLEAN
3x[1+1+1+2] DIP CLEAN + CLEAN from KNEE + CLEAN + SPLIT JERK *split jerk 1+1

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SNATCH + SNATCH BALANCE + OHS
2x1x[2+2+2]@barbell, 1+2+1@50%, 1+2+1@60%, 1+2+1@70%, 1+2+1@75%, 1+2+1@80%, sn-%, rest btw sets 2min

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CLEAN + POWER JERK + SPLIT JERK
2x1x[2+2+2]@barbell, 1+2+1@50%, 1+2+1@60%, 1+2+1@70%, 1+2+1@75%, 1+2+1@80%, jerk-%, rest btw sets 2min

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SNATCH PULL *full foot/flat footed
3x3@85%, sn-%, rest btw sets 2min - mielellään remmit vetoihin

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FRONT SQUAT
3@75%, 2x3@80%, fs-% / bw-%, rest btw sets 3min

example of rise 55-65%
vasta-aloittaneet kuorma kehonpainosta 80% = FS 1RM

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES

30sec weighted / bw SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plate

Rest as needed

🟦🟦🟦Event II.🟦🟦🟦
🔶”MayFly Total”🔶 ⬛️ In 9 mins find:

Front Squat 2RM *
Shoulder Press 1RM *

*from rack

Score : max Weights of P1+P2

Haven't worked out in a week...felt tough, but not sore.

Warmup:
5 min jump rope
2 rounds
10 wall balls (20)
5 strict pullups
10 squat snatches w/PVC

Strength
back squat
5x45% 65
5x45% 65
3x65% 90
2x75% 105
3x5x85% 120

WOD:
Fran
21-15-19
Thrusters (65)
pullups

10:26 rx

10 minutes
Every 30 seconds
5 burpees
then 30 seconds
jump rope

10 minutes
every 30 seconds
3 power snatch (55)
every 30 seconds
5 behind the neck push jerks

cash out w/100 situps

Parin kanssa 30min:
80 cal bike erg/soutu vaihto min välein
70 rengassoutu
60 vauhtipunnerrus @tanko
50m burpee/down up + pituushyppy
40 kimppa wb heitto toispolvi seisonnassa
30 syncro askelkyykky paikalla toisella wb
20 wb nosto lattialta
80 cal pyörä/soutu *vaihdot min välein

kaikki toistot ovat yhteistoistoja. Toinen tekee, toinen huilii

WARM UP 10min 1 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

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RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH +
SNATCH HIGH PULL from BELOW KNEE *flat footed + SNATCH from BELOW KNEE
1×2× 5+2+2+2+2+2@barbell, rest btw sets 1min

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SNATCH from BELOW KNEE
3@up to 68%, 2×3@73%, sn-%, rest btw sets 2min, example up to 58/65/68%

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RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed +
CLEAN HIGH PULL from BELOW KNEE *flat footed + CLEAN from BELOW KNEE
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

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CLEAN from BELOW KNEE + FRONT SQUAT
2+3@up to 65%, 2× 2+3@70%, jerk-%, rest btw sets 2min, example up to 55/60/65%

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *rack, split both side 1+1
1×2× 2+2+2+2@barbell, rest btw sets 1min

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PAUSE SPLIT JERK + SPLIT JERK *rack, pause 2-3 seconds in the dip bottom position, split both side 1+1
2+2@up to 65%, 2× 2+2@70%, jerk-%, rest btw sets 2min, example up to 55/60/65%

🟦🟦🟦Event 3.🟦🟦🟦
🔶“Don’t trip, But Grip!”🔶 ⬛️ In 14 mins

Buy in : 100 Double under each / 150 Single under each
Then immediately into :
- 100 Toes to bar / Toes to ring
- 100 Single Dumbell box step over @22,5/15kg sc @15/10kg @50cm

- In remaining time max rep Kipping HSPU / HR push up

You GO, I GO!
One person must finish first the skipping rope before the other can start!
Dumbell is in suitcase position!
Teams must complete the reps in the given order!

11-12-13

W/U – 800m Run
2 Rounds
10 Thrusters w/ Bar (35)
10 Strict T2B
5 Skin the Cat (did passovers)

Strength – OHS
3-3-3-3-3-3-3
Between each set do 10 DB Press (work up to as heavy as possible)
35-35-35-55-65-85 all x3
95x1
new 1RM max

WOD – 15 RFT
10 Wall Balls 20/14
10 Sit Ups
13:00

Did team WOD after, combo of
jump rope
box jumps (24)
burpees
pullups (10)
HSPU (box)
rope climbs (3)
T2B