Partner wod
15 min Amrap
9 Deadlifts 70/50
12 Push-ups
15 Box jumps

You go I go

Wod
6 min amrap
Wall ball 18
C2b 9

6 min Emom
3 Clean and jerks 50-60%

10min keskivartaloa

30s iron man pito
30s teräsmies pito
30s amerikankarhu asennossa tepastelu
30s kuollut koppakuoriainen

1a) Front squat 3x6x50%, explosive
1B) Lunges 3x6x50% of front squat 1RM

Front squat
5-5-3-3-1
Starting @ 65%

5x AMRAP 3min.
(Rest 1min btw amraps)

3 Power Cleans (60/40kg)
6 Push ups
9 Air Squats

LAJI 1
5 min AMRAP
Buy in: 100 Double Unders
Rest of the time: AMRAP Wall Ball

LAJI 2
7min Time to Find Max.
Weight for the Complex:
SQUAT SNATCH + OVER ‍‍‍HEAD SQUAT

2min REST

LAJI 3
In 4min Time Cap

3 Rounds
3 Clean (60kg for men, 40 kg for women)
15 Chest to Bar Pull Ups

If completed before 4min, add 4min to do
3 Rounds
3 Clean (80kg for men, 55 kg for women)
12 Chest to Bar Pull Ups

If completed before 8min, add 4min to do
3 Rounds
3 Clean (100kg for men, 70 kg for women)
9 Chest to Bar Pull Ups

AMRAP 12
30 KB Swings 24/16kg
10 Burpee-Box Jumps
20 Thrusters 42,5/30kg
10 Burpee-Box Jumps
10 C2B Pullups
10 Burpee-Box Jumps

3 rounds (complex)

3 scapular pulls

3 pull ups

3 T2B

3 hanging leg raises