Bad form= less weight.
Use challenging weight in every set.
2 min break between sets.

400/500-m row or ski/ 800/1000m c2bike
40 AbMat sit-ups
30 alternating DB snatches (15/22.5 kg)

Scaled WOD
3 rounds for time:
300m ski or row/600m c2bike
15 AbMat sit-ups
16 alternating DB snatches

Clean & Jerk: 3+1 x5

4x
E2MOM
5 Back Squat @70-75%

30 wall-ball shots
90 double-unders

Scaled WOD
3 rounds for time:
15 wall-ball shots
90 single-unders

E2M x 7

1 Power clean + 2 Hang squat clean

Start at 60% and up to max 80%.

Aloita noin 60 % kuormalla ja nouse kohti 80%. Jokainen sarja tehdään nousujohteisesti, mutta vain niin kauan kuin tekniikka pysyy hyvänä ja toistot terävinä.

Find heavy set:
5x4

• TnG
• Rest 2-3min.

Back squat 5x4
– nouseva paino
– lepo 3-4min

11 bodyweight deadlifts
80-m run

Scaled Wod
5 rounds for time of:
11 deadlifts
80-m run

10 deadlifts (85/125 kg)
20 pull-ups
30 wall-ball shots
40 box jumps
1,000-m row/ski or 2000m C2Bike
40 box jumps
30 wall-ball shots
20 pull-ups
10 deadlifts

Scaled WOD
For time:
10 deadlifts
15 ring rows
20 wall-ball shots
25 box step-ups
500-m row/ski or 2000m C2bike
25 box step-ups
20 wall-ball shots
15 ring rows
10 deadlifts