@Skillday
2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 5+5 DB Crossbody Deadlift video
2) 5+5 Monkey Press video
3) 10-20 Landmine Twist video
4) 5-10 Pistol on a Box video
5) 10 Double KB Snatch (from floor)

AMRAP 9
3 Clean & Jerk 60/40kg
3 Toes-to-bar
6 C&J
6 TTB
9.....
Add 3 reps each round

"Unknown"

Tullessasi Wodille jää Open Gymille odottamaan siksi aikaa kunnes edellinen tunti on päättynyt.

Same side rotational throws
3x6+6r

Alternating side rotational throws
3x12r

Half kneeling rotational throws
3x6+6r

Squat and throw
3x6r

Underhand throw for height
3x6r

Medball slams
3x6r

Rest as needed btw. sets. Every set must start as "fresh".

Kippi
E2m x 5
5-15 T2b/Pull up/C2b

Wod
9 min amrap
Strict pull up 5
Push press 7 45/30kg
Air squat 9
Sit up 11

Weightlifting - Snatch

Strength (load)

Build up to a heavy set of snatch high-pull + hang snatch + snatch

Accessory:

Accessory:
Bulgarian split squat, 4-5 x 10/10 - moderate
Seated box jump 4-5 x 2-3 jumps.

16 min EMOM

*Odd 20-30 DU
*Even 3-10 C2B

21-15-9
Seated shoulder press w. dumbbells
Hollow body leg raises
Weighted box step overs
For time

400m Run
30 Thrusters (35/25kg)
400m Run
30 Bar over Burpee
400m Run
30 Thrusters (35/25kg)

Time cap: 15min.

3 Rounds for time
50 Double Unders
20 Wall Balls
15 Power Snatches 35/25kg
+
AMRAP of
7 Pushups
7 Situps
Until the clock hits 10min