For load:
1 snatch

Buy in: 1 lap around track

For TIme
30-20-10
Kb swings
Sit ups

30-20-10
Wall balls (20/14)
Push ups

30-20-10
Cal row
Pull ups or ring rows

30-20-10
Goblet squats
OH walking lunges

30-20-10
Shoulder to OH (95/65)
Kb or medicine ball Russian twist

Cash out: each person will do 50 T2B or K2C

Example: While partner A does 30 KB swings partner B will do 30 sit ups. When each partner finishes they will switch movements so partner A will switch to sit ups while partner B does KB swings, etc.

5 RFQ (rounds for quality):

3 TGU left arm
6 Strict pull-ups
12 Hollow rocks
24 DU
12 Ring push-ups
6 High box jump-overs 80/60cm
3 TGU right arm

Go for unbroken reps! Rest as needed btw movements.

Bar MU:

2 x 5 jumping lat pull down in bar
2-3 x 3 jumping bar mu

Tässä ideana harjoitella/lämmitellä liikettä ja löytää oikea korkeus treeniä ajatellen.

HS walk: 2 x 2 wall walk - Säilytä hyvä hollow asento koko ajan ja tee aluksi helpolla kulmalla. Yläsentoon 5s pito.

2 x 10 wall facing shoulder taps - Säilytä hyvä hollow asento koko ajan. Aloita helpolla kulmalla.

Tässä ideana harjoitella/lämmitellä liikettä ja löytää sopivat skaalaukset treeniä ajatellen.

A)
Back Squat 3-(3-3-3)

Build to today’s heavy 3.
--then--
3 x 3 @ 80-90% of A, go every 2:30 min.

5 rounds for time:
10 wb (9/6)
10 kbs (24/16)

TC: 6

5min Row
5min Bike
5min Ski erg
4min Row
4min Bike
4min Ski erg
3min..
2min..
1min..
TOTAL TIME 45min easy pace

Back Squat 3x5
rest as needed

3 rounds For time:
12-9-6 Clean and jerks (40/60 kg)
6-4-2 Bar muscle-ups

Scaled WOD
For time:
12-9-6:
Clean and jerks (20/30 kg)
Jumping chest-to-bar pull-ups/ring row

Every 2:00 for 3 sets:
5 bench presses