Weighted step up
4x10/10
Barbell on back add load if needed

WOD:

10 min amrap in pairs you go i go (one round)
15 wall ball 9/6 kg
10 m lunge holding wall ball overhead
15 abmat sit-ups

Tehdään pareittain aina kierros kerrallaan. Pari lepää sillä aikaa kun toinen tekee. Jos teet yksin niin lepää aina saman verran mitä meni yhteen kierrokseen.

3-position Snatch (technique)
- High hang snatch + Hang snatch + Snatch

7 Front squat + 13 Back squat x3
(Rest 3-4min)

30-50min, 2-3min / liike. Merkkaa käytetty aika kommentteihin.
-airbike
-rowing
-running
-skierg
-du's
-sled push/pull
-ttb
-pull ups
-burbees
-deadlift
-kbs
-db/kb snatch

Alternate 4 back and forth at each station for 8x 20:10. 20 seconds between stations to rotate. Two per station.

1. Curve + BW Bench Bulg Split -

2. KB Swing + Burpee Jump to Bar Tap (or chin up)

3. TRX Box Overs + Leaning Box Pushups (Or feet on box / 'dive-bomber' push-ups

4. Weight Plate Thrusters + Weight Plate Hollow Flutters

5. DB Snatch + DB Squat Row (Hold low sumo squat position, one DB row between legs)

6. Rope Slam + Mini Band Bicycle Crunch

25min running time
32 (set up and explanation)

Working in Teams of 3 YGIG in any style.
One person rowing whilst 2 work on AMRAP as YGIG
Max CAL Row +
33 Min AMRAP;
33 Deadlifts @70/50KG
33 Dumbell Snatch Alternating
33 Pull ups
3 Rope Climbs

Score is total reps on AMRAP + Row Cal.

Rotate and switch as needed. Scale snatch to kb clean and jerk if needed.

3 rds for max reps in 1 minute:

1.) L1 Push-up
L2: Strict HSPU
2.) Med ball cleans
3.) Jumping lunges
4.) Sit-ups
5.) Row for calories
6.) 1 min rest

This is for quality, no running clock.

30 power snatches (3 sec pause at power position). Max weight for men 50kg, ladies 30kg.
*If you stand up without pause, it's a no rep and 5 bar over burbee penalty.

15-12-9
Thurster (42,5/30kg),
Pull-Up,

rest 5min,
12-9-6
Thruster,
Pull-Up,

rest 5min,
9-6-3 Thruster,
Pull-Up
With running clock. Athletes determine their own start.