For time

18-14-10 pull-up
9-7-5 squat snatch @ 60/42,5

On the minute for 5 minutes

Snatch pull + low hang snatch + overhead squat
@ 40-60%

Clean & split jerk
3x1+3 @60-70% 1RM
3x1+2 @70-80% 1RM
3x1+1 @85+% 1RM

Sets every 90s

5x10 Dips

• Weighted, Ring, Parallettes, etc.

Active Recovery Workout 48 minutes : HR Zone 1-2

6 minutes Row
2 minutes Sit-Ups
6 minutes Bike Erg
2 minutes Hand To Hand KB Swing 16/12kg
6 minutes Air Bike
2 minutes Strict Pull-Ups ( 5 - 10 reps in set )

EMOM 20 (45sec ON/15sec OFF)
1) Row
2) Ski
3) Bike
4) Shuttle Run
5) Rest

rest 4min

AMRAP 20
20 Wall Balls
20 Toes-to-bar
20 KB Swings
20 Lunges
1-2-3-4-... Wall Walks

Partner WOD

AMRAP 18
8-16-24-32-... Deadlifts 100/70kg
8-16-24-32-... Bar Facing Burpees
16-32-48-64-... Calories

No workout

0:00-8:00
For time
120 bar facing burpee
+Deadlift hold

(Event 1 etukyykyn paino tai 100/70)
8:00-10:00
Lepo
10:00-25:00
For time
4 Rounds
15 sync Db squat (R)
15 sync Db shoulder to overhead (R)
10 T2R/T2B /6 pullover
15 sync Db squat (L)
15 sync Db shoulder to overhead (L)
10 T2R/T2B /6 pullover
(Db: 22,5+17,5/15+10)
25:00-26:00
Lepo
26:00-29:00
3min Amrap
Max reps sync wallball
(Medball: 9+6/6+4)

A) 3 rounds
8-10 chin-up
8-10 ring dip
Rest 1,5min

B) On the minute for 12min
1. KB gorilla row 2x32/24
2. KB farmer's walk 2x32/24
3. Banded face-pull
4. 8-12/side side plank lifts