A. Emom 12min
Odd: 8-12 t2b
Even: 15-20 kb swing @ 24/16kg

3min rest

B. Emom 12min
Odd: 10-15 wall ball
Even: 8-12 box jump

For Time
21 thrusters 42,5/30kg
400 m sprint
3 minute rest
15 thrusters 52,5/35kg
400m sprint
3 minute rest
9 thrusters 60/42,5kg
400m sprint
3 minute rest
6 thrusters 70/47,5kg
400m sprint
3 minutes rest
3 thrusters 82,5/60kg
400m sprint

Drop Weight Sets. Heaviest Week.
BB Back Squat 4x4 (+ Drop weight immediately)
Chin-Ups Chest to Bar 4x4 (Slow tempo if using no bands) (+ Extra reps with easier band)
4min sets
20

-high hang
- hang
- full
- jerk

Conditioning
4RFT:
21 Wallballs (20/14#)
18 Hang Power Snatches (75/55#)
15 Bar Facing Burpees
12 C2B PU

Back Squat
70%/8
75%/8
78%/8

21-15-9

Raakarinnalleveto (miehet maksimissa 60 kg ja naiset 40 kg)
Käsilläseisontapunnerrus

Clean and Jerk Complex
1 Clean + 2 Split Jerks
Build up to a quality 1Rm

5 @ 75%
3 @ 85%
1 @ 95%

Partner wod, Run kortteli together, then

40 Burpee box jump overs

40 alternating DB/KB Snatches

-one works, one rests. Reps can be shared as wanted.

TC: 16 min