For time:
100 alternating back step lunges
50 thrusters (20/30 kg)
25 hang power snatches (20/30 kg)

Scaled WOD
For time:
50 alternating lunge steps
50 thrusters (5kg/10 kg)
25 hang power snatches (5kg/10 kg)

Oheiset:

20min laadukkaasti

10 lapaveto kuppiasennossa
10 Ranskalainen punnerrus
10 Latsit: keppi ja kuminauha apuna
10 Rengassoutu tiukassa kulmassa
Submax leukapito siinä kohdassa, missä on oma "kriittisin vaihe" vedossa.

3 kierrosta

12 Takakyykkyä 50-60%
12 Kyykkyä käsipainojen kanssa (2×)
12 ilmakyykkyä
10s/ 15s/ 20s Amrap kyykkyhyppy
1min lepo

Push press 5x1x80%

3 rounds for time
30-20-10 cal row
10 power clean 50/35

2min rest between the rounds

Close Grip Floor Press in Bridge
8-6-4-8-6-4. Rest 2:00
- Increase from last week
- Wave loading, your second set of 8 should be heavier than your first set of 8 and so on. An example of this could be 60/70/75/65/75/80

Wod
Treeni
10 rounds
200m run
2-1 Bar MU

Hiki
5 rounds
200m run
3-5 Pull up
200m run
5 Dual Db Clean and Jerk

EMOM4:
2 strict chin up

• rest 2min

EMOM4:
1 strict chin up

• leave 2-3 reps in the tank

5 Rounds
1 min work / 15s rest
1. Sandbag clean/ Sandbag bear hug hold
2. Double unders/ SU
3. DB Oh lunge / Db lunge
4. Row
5.Rest

AMRAP 13:
Buy-In: 600m Run

With Time Remaining:
60 Double Unders
10 Dumbbell Hang Snatches 22,5/15kg
60 Double Unders
20 Dumbbell Hang Snatches
60 Double Unders
30 Dumbbell Hang Snatches
...
Add 10 Dumbbell Hang Snatches Each Round