50/35cal ergo
50 x Power Clean 50/35kg
200 x Du
Steady pace

Every 2 min x 5
10-18 kipping pull up /c2b

3-4 Rounds for quality
Windmill 6+6
Seated press 4+4
Band Lateral rotation 8+8

Bicep curl 8

3 rounds for quality
6 drop jumps
6 jumping push ups
4 bar MUs

Snatch
6x1 80-90%

Back squat

4x4

*20 min aikaa tähän osioon
* n. 2min tauot sarjojen välissä.
*Jätä 1 toisto "tankkiin"

proper tecnique, use heavy weights

5x1
@70-95+%
Rest 2-3min.

30 Squat cleans and split jerks 61/43kg
For time

Wod
4 Rounds
Every 6 min
25/20 cal (1:30 min tc)
15 t2b
5+5 Kb/Db Single arm thruster 22,5/15kg
5 Db over burpee

4 min round tc

AMRAP 10:00
30 Meter/arm Single Arm Overhead Carry
30 Meter Sled Push @ Moderate

AMRAP 10:00
30 Meter/arm Single Arm Front Rack Carry
40 Double Unders

AMRAP 10:00
30 Meter/arm Single Arm Farmer Carry
30 Air Squats

• Complete these 3x10:00 efforts in any order. We will have approx 2:00 rest between them.
• Effort level moderate today.