Partner wod for time:

100 WB shots
100 DU
100 Abmat sit-ups
100 DU

-toistot saa jakaa miten haluaa, toinen tekee toinen lepää

cap 13 min

Back Squat

5x3@50-60%

For time:
21-15-9

Double KB Snatch (from the ground) 2x16/12kg

3x DU (63-45-18)

RPE 3-4

Scale if needed.
Target: unbroken sets of KB Snatch and DU.

1A) weighted pull ups 3x6
1B) weighted dips 3x6
1C) weighted si ups 3x10

4 Rounds of 40s work/20s rest:
a) Hand Release Push-ups
b) USA Swing (24/16kg)
c) Toes to Bar
d) Burpees
e) Double Unders

• Don't stress about counting reps, just move well and sweat!

AMRAP 12 mins:
3 burpee box jump-overs
3 deadlifts @80/50kg
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
.
.
adding 3 reps to each exercise every round.

6 min AMRAP

8 back squat 60/40kg
8 Up and down (burbee without jumping)

30 power cleans 70/50kg
30 cal row
30 push ups
30 box jumps 60cm/50cm
30 kb swings 60cm/50cm

Snatch Balance heavy triple (15 mins)
- 3 sec pause @bottom position
- good form
- not lowering down but landing in squat

3 Rounds For Time:
500 Meter Row
50 x DU
30 Alternating Dumbbell Snatches (50/35)