5-7 bar MU
400m Run

TC 16 Mins

54min (+20min)
6 min Row
6 min Sled push/pull
6 min: 12 Kb snatch + 4 Turkish get up + 12 Sit up
6 min Jog (easy pace)
6 min Row
6 min Sled
6 min: 12 Kb snatch + 4 Turkish get up + 12 Sit up
6 min Jog
6 min Row
Extra 20 min Jog

Rpe 3-4

4x
9min ON/3min OFF

A) AMRAP of
10/7 Cal. "Bike”
2 Rounds of Cindy

B) AMRAP of
30 Double Unders
15 KB Swings 24/16kg
12 Goblet Squats

C) 20/15 Cal. Row
5 Devils Press 2x22,5/15kg or 5 Sandbag over shoulder

D) 7 Deadlifts 100/70kg
7 Handstand Pushups
7 Toes-to-bar

Wod
Treeni
4 rounds for quality
3 Strict c2b
6 leg raise (dip bar)
12/10 cal row

Hiki
12 min amrap
3 Strict pull up
10 sit up
5+5 db hang clean and jerk
12/10 cal row

Hang Power Clean
Build to a heavy single in 6 sets. Rest 2:00
- Sets of 3,2,2,1,1,1
- Power Clean 1RM performed on 18/03
Option: Work on technique doing 4-6 reps each set

EMOM x 8

1) 10-16 curtsy lunge
2) 5-15 push up

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 )