PERFORMANCE
"OPEN 19.5"
FOR TIME
33-27-21-15-9
Thrusters @43/30kg
Chest to Bar Pull-Ups

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FITNESS
"OPEN 19.5 (Adjusted)"
FOR TIME
33-27-21-15-9
Thrusters @30/20kg
Jumping Pull-Ups

• Cap 20:00
• RPE 8
• Daily Video: https://vimeo.com/788128835
• Compare here

8-6-4-8-6-4
Power Clean
- Start Light-Mod and build to Moderate-Heavy.
- The second wave of 8-6-4 should be heavier than the first.
- RPE 7

3 - 4 - 5 Sets

10 Seagulls to the left
10 Plank Rolls
10 Seagulls to the right
5 Back Extensions
10 Plank Rolls
5 Back Extensions

2 Power Clean
1 Jerk
start @ 65%

Emom 10, pyramidi kolmosia

1) 45-50%
2) 50-52%
3) 52-55%
4) 60-65%
5) 70-75%
6) 70-75%
7, 8,9.. Palaa alkuun kohti 1 minuutin kuormaa

AMRAP 12
12 Toes-to-bar
9 Hang Squat Snatches 50/35kg
6 Burpee Box Jumps

• weighted
• 3 x max reps bodyweight
• 6 x 1 negative, 3-5sec lowering

Partner WOD

AMRAP 45
100 Calories
100 KB Swings, heavy
75 Sit-ups
75 Double DB Box Step-Ups
50 Calories
50 Double DB Hammer Curls into Presses
25 Ring Pushups / Deficit Pushups
25 Devils Presses

15min AMRAP

5-10-15-20...
Leuka/Rengassoutu
15 Maastavetoa 50-60%
30 Tuplaa/ 60 Sinkkua

Front Squat
5-4-3-2-1+. Rest 2:00
- Goal: Build to a heavy 1+ (AMRAP) set.
- The goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
- Option: 5 x 5 building in weight as form permits.