12-minute AMRAP:

8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers

W: 50lbs
M: 70 lbs

Tempo Deadlift (21X1)
3x6

RPE 7, moderate weight all sets.
Fast up, 1 locked out, 2 down, 1 reset in bottom.

4x
2min ON/1min OFF

AMRAP of
6 Hang Snatches 50/35kg
24 Double Unders

400/500 m row/ski or 800/1000m bike
15 pull-ups
10 overhead squats (35/52,5 kg)

Scaled WOD
AMRAP 12:
300/400 m row/ski or 600/800m bike
15 jumping pull-ups
10 overhead squats

1) Back squat 5x60%, 5x65%, 2x5x70%

3 SETS FOR QUALITY
3-5 Bottom to Half Pull-Ups
3-5 Top to Half Pull-Up
3-5 Full Strict Pull-Up of Choice
Rest :20
15 Straight Arm Banded Lat Pull-Downs
Rest as Needed b/t Sets

• Options: Add weight, BW, partner assisted, self-assisted.

8× 2min ON 1min OFF

A) Amrap: 15 KK-heilautusta 15 istumaannousua
B) Amrap: 10 Viivajuoksua 4+4 KP-tempausta riipusta saksiin

IN TEAMS OF 2
4 SETS
P1: 300m Run/Row/Ski / 1 x Stairs
P2: 1:00 KB Front Rack Hold Immediately into SIt-Ups Until P1 Finishes Run
-Rest 1:00 b/t Sets-

*P1 completes 400m Run, while P2 completes 1:00 Front Rack Hold into Max Sit-Ups until P1 returns then switch. After each set, rest 1:00.

Heavy weight but again first form then load.
Full reset between reps. Rest 2 min between sets.

Emom 12
1) 3 Raakatempausta 55-65%
2) 10-17cal Konetta

2min tauko

Emom 12
1) 3-8 HSPU
2) 7-15 Boxihyppyä