4 Rounds of
15 Pullups
21 Power Snatches 35/25kg
300m Run

A) 3 sets
1 high hang power snatch
1 hang power snatch
1 power snatch

3 sets
1 hang power snatch
1 power snatch

3 sets
1 power snatch

Start from 60% 1RM power snatch and work up

B) 3 rounds
5 pause overhead squat (2s)
3 slow jefferson curl
1min rest

AMRAP x 21:00 MINUTES
400m Run
21 Ground to Overhead @43/30kg
Goal: 4+ rounds

FINISHER:
2:00 of each
Alt. Groiners w/Twist
Alt. Deadbugs
Rebound Pose

Partner AMRAP 6min x 4,

A) cash in 35/25cal row + remaining time wallball
B) cash in 35/25cal ski + remaining time up&down

(A+B+A+B) rest 2minn between sets,

Emom 35
1. 30s Man makers

2. 30s OH Hold (2x Kb/Db)

3. 30s Double Unders 

4. 30s Lunges (Kb / Db Farmers Hold)

5. 30s HS Hold

6. 30s Burpees

7. 30s Easy Ergo

3 Rounds For Time:
400 Meter Run
21 Deadlifts 102,5/70kg
12 Chest to Bar Pull-ups

KILOS: 102.5/70

"AVA". PERFORMANCE
AMRAP x 21:00 MINUTES
400m Run / 1½ Stairs
21 Ground to Overhead @42.5/30kg

---

''AVA'' FITNESS
AMRAP x 21:00 MINUTES
400m Run / 1½ Stairs
21 Ground to Overhead @ light

• RPE 8
• Video: https://vimeo.com/816657036

5x5min välein veto

21 Kaloria
15 Mavea 70/50kg
9 Burpeeta tangon yli

*Skaalaa toistoja, jos yhteen vetoon kuluu yli 3min.

20 back squats (55/82,5 kg)
800-m run
100 air squats
800-m run
20 front squats (55/82,5 kg)

Scaled WOD
For time:
20 back squats
400-m run
60 air squats
400-m run
20 front squats

DELOAD WEEK

A) Go every 3min for 4 rounds
4 back squat @65-75% 1RM
2 high box jump 75/60

B) Bodybuilding
3 rounds for quality
6-8/side one legged box step-up
10-15 biceps curl
10-20 banded triceps