Superset x 8 rounds!
Snatch Pull x 2 reps
Rest :30
Straight Arm Band Lat Pull-Down x 10
Rest :30

• Moderate weight on the Snatch Pull!
• Aim for technique and/or load improvement on last time.

Weighted pull up
6x2 v1->v0

In teams of Three, ""I Go, You Go"":
100 Deadlift (60/40kg),
100 Hang Power Clean,
100 Front Squat,
100 STOH,
3 Simultaneous burpees on the minute, WOD starts with burpees

For time:

Run 2k ( Bellanrannan Lenkki )

Partner wod
Treeni
10 min amrap
20 Db clean and jerk 26/17,5kg
30 Bar over burpee
80 Double Unders

Hiki
10 min amrap
20 Db clean and jerk
30 Bar over burpee
120 Single Unders (20 Cal Assault/Echo Bike)

You go, I go

Emom 21

1) 9-15 Cal
2) 10-20 Istumaannousua
3) 6-12 Boxin yli burpeeta

10x with partner, 5 for each

500m row

Start with moderate fast row, 5th set should be fastest.

3-4 rounds for quality

8+8 db bulgarian split squat (add weight to previous time)
10 db straight legged deadlift (slow down)
max effort L-hang/ L-sit

AMRAP 40 with Partner

Athlete A )

AMRAP 5

Row Calories

Athlete B )

AMRAP 5

5 Deadlift 120/90kg
10 Wallball 20/14p
15 Push Ups
20 Lunge Steps

10min laadukkaasti

6-8 HSPU
8-10 Mavea (keskiraskas)
20-30s Kuppipitoa