Squat Clean
3x3x80%
Lift Every 3min

Partner WOD

AMRAP 9
30 Calories
30 Wall Balls
30 KB Swings 24/16kg

Rest 3min

AMRAP 9
30 Calories
30 Box Jump Overs
30 Hang clean & jerk 42,5/30 kg
(BBF: DB Hang Clean & Jerk 22,5/15kg)

3 x e2:30min:
5 pull up @ RIR 2
12 alt. DDB seated Arnold press @ RIR 2

E3MOM x5:
4 pause front squat (2s pause at the bottom)
- RIR 0 viimeisellä sarjalla / Etsi päivän raskas nelonen.

1 Power Clean
1 Hang Power Clean
1 Jerk

3 clean and jerks

Scaled WOD
7 sets for load:
3 hang clean + push press

Back Squat
Build to a heavy 5 in 5 sets. Rest 2:00

-Option: Moderate sets of 5 increasing weight as needed for 7 sets of 5

20 double unders
15 sumo deadlift high pulls
10 burpees

3 rounds
5/side one legged reverse lunge
8-10/side one arm supported DB row
1min rest

AMRAP 6
2 Wall Walks
6 Pistols
24 Double Unders

Rest 3min

AMRAP 6
6 Double DB/KB Snatches
9 Pullups
12/9 Cal.