Build to a heavy 1 + 1 in 8 sets. Rest 2:00
- 1 + 1 = 1 Power Clean + 1 S20H

Option: Work on technique with moderate weight

1.min Ergo cal
2.min Devils Press w/2BD
3.min Rest
DB 22.5/15kg

5x 7min ON/3min OFF

A) AMRAP of
15/12 Cal. Row
15 Box Jumps
15 Pushups

B) AMRAP of
5/5 Single Arm KB Thrusters 24/16kg
15 KB Swings
15 Toes-to-bar

C) 60/50 Cal. Echo Bike/BikeErg
+
AMRAP of
10 Wall Balls
7 Burpee over

D) AMRAP of
16 Single Arm Devils Press 22,5/15kg
30m Single Arm Overhead Walking Lunges
40 Double Unders

E) AMRAP of
7 Ring Dips
14 Pullups
21 Plate Ground to Overhead 25/20kg

AMRAP 12
5 Deadlift 120/85kg
8 Burpees
11 Wall Balls

4x8 Ring dip

EMOM 18

1 minute : DB Row 7 + 7.
2 minute : 15 Hollow Rock
3 minute : 0:30 Wall Sit

3 Rounds:

37 Wallball 9/6kg (20/14p)
400 m run

Wod
For time
50 Snatches 30/20kg

Front squat
3x8 @ 70%
Rest as needed.

Tempaus tekniikka 10 min keppi tai tanko

2 Korkea veto riipusta
2 Raaka tempaus riipusta
2 Punnerrus niskaan takaa
2 Valakyykky