Find your
2RM Shoulder Press

Back Squat

2 x 3 @ 60 - 70 % Go Every 2:30

After that build in 15 Minutes Heavy Set of Three.

4-8-12-16-20-24
Alternating DB hang power cleans (15/22.5 kg)
2-4-6-8-10-12
Burpees over the DB

Scaled WOD
For time:
2-4-6-8-10-12
Alternating DB hang power cleans
Burpees over the DB

40min with partner @easy pace

Person 1. Row

Person 2. Alt. A & B

A)
5 Single arm KB swing (R)
5 Single arm Kb hang clean (R)
5 Single arm Kb push press (R)
5 Single arm KB hang snatch (R)
5 Single arm KB windmill (R)
5 Single arm KB swing (L)
5 Single arm Kb hang clean (L)
5 Single arm Kb push press (L)
5 Single arm KB hang snatch (L)
5 Single arm KB windmill (L)

B) 20-30s L-sit hold/tuck up hold + 10-12 Ring row +
10-12 Push up + 10-12 Arch rock

Huom!
Toinen parista soutaa ja suorittaa osaa A/B. Joka toinen kierros aina A osan liikkeet ja joka toinen kierros B osan liikkeet

ttb practice

For quality ~30min
10-20cal machine
3-10 ttb
5+5 windmill
10 snowangel
40-60m s.a farmer carry / or sandbag carry

Max-rep thrusters (10/20 kg)

EMOM36
1. 45s Ergo @65-70% effort
2. 10-12 Alt. gorilla row
3. 45s Ergo @65-70% effort
4. 10-12 Alt. box step up
5. 10-12 Strict Knee raises
6. Rest

RPE 3-3.5

PERFORMANCE - Build to a 4-Rep Moderate Overhead Squat*
FITNESS - Build to a 4-Rep Moderate Front Squat*

*Take weight from the floor to hang and then into the overhead or front position. Build slightly past workout weight.

3-4x
8 bench press
12 bicep curl

40 deadlifts (30/42,5 kg)
40 hang power cleans
60cal ergo
30 deadlifts
30 hang power cleans
60cal ergo
20 deadlifts
20 hang power cleans
60cal ergo
10 deadlifts
10 hang power cleans

Scaled WOD
For time:
15 deadlifts
15 hang power cleans
40cal ergo
15 deadlifts
15 hang power cleans
40cal ergo
10 deadlifts
10 hang power cleans
40cal ergo
10 deadlifts
10 hang power cleans