Each 120s for 20 minutes;
Hang Power Clean + Power Clean + Hang Squat Clean + Squat Clean + Push Jerk + Split Jerk
Record the max weight used

Find your 1 RM of the day for the weighted chest to bar pull up

3x 4

V2, pieni korotus edel kertaan

E3MOM x 4

1) 10-20 box jump + bike
2) 10-20 snowangel + row
3) 10-20 deadbug + ski
4) 20-40s active hang + echo

5 overhead walking lunges (35/52,5 kg)
7 KB swings (24/32 kg)
7/9-cal Ergo

Scaled WOD
AMRAP 7:
5 PVC overhead walking lunges
6 KB swings
5/7-cal Ergo

12 KB swings (16/24 kg)
30 double-unders

Scaled WOD
7 rounds for time:
12 KB swings
30 single-unders

On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.

Scaled WOD
6 sets:
On a 1:30 clock:
:45 max-calorie row
– Rest :15.
:30 knees raises
– Rest 3:00 between intervals.

Power Clean

15 min to build to today's heavy triple.
Drop and go.

4 x e3m:
5 BB strict press @ RIR 3-4 (1s stop front rack)
6+6 1-leg DB hip thrust @ moderate weight

4x2 Clean Pull @ 120% of max Clean