3-4 sets for Load and Quality
10-12 Barbell Bent over Rows
10-12 Seated Double DB/KB Presses
10-12 Good Mornings

BENCHMARK
For time:
20 wall-ball shots
18 box jump-overs (51/61 cm)
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

Scaled WOD
For time:
10 wall-ball shots
18 box step-overs
20 wall-ball shots
18 box step-overs
30 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 medicine-ball box step-overs
30 wall-ball shots
18 box step-overs
20 wall-ball shots
18 box step-overs
10 wall-ball shots

Warm-up: 10 min easy ski/row/assault bike + 4 min mobility + 5 min barbell warm-up

A:
5 min otm: 5 x tng power clean + 5 x front squat
5 min otm: 3 x tng power clean + 3 x front squat
5 min otm: 2 x tng power clean + 2 x front squat
Rest 2 min between sets

B:
40-50min aerobic training

Cool-down: Easy row for 5 min + 5 min mobility

ISABEL PROG.
10 x 20s on / 20s off:
snatch @ 60/42,5kg or (max 60% 1 rm snatch)

8 x e75s:
1 snatch @ heavy

3 x 8min on / 4min off:

A) 50 DU
15 bar over burpee
12 thruster @ 50/35kg

B) 20 box jump over
15 DDB deadlift @ 2x 50/35lbs
1 set of pulling gymnastics movement*

C) max ski/bike

@ RPE 4-5

-> *challenging set of rmu, bmu, c2b, kipping pull up, jumping pull up

Squat
3×10 Back Squats

-4x6, varaa 3 toistoa
-tauko 2min

30-24-18-12-6 rep for time of:
Cal row
Lateral burpees over the rower
Alternating DB snatches (15/22.5 kg)

scaled WOD
18-12-6-3 rep for time of:
Cal ergo
Burpees
Alternating hang DB snatches

10x
Snatch + 2 Hang Snatches
- Go every 75-90sec, start from 70% and add....