Wod
Treeni:
Every 2 min x 7
Row 175m/125m (max 30s)
30 Double under (max 30s)

Hiki:
Every 2 min x 7
Row 175m/125m (max 30s)
30 Single unders (max 30s)

Every 2 min x 5
2 Power clean + 1 Squat clean + 3 Power jerk/push press

Start @60-70%

Press
4-3-2-3-4

Start with 65-70% 1RM. Build up and go down with same or heavier weights.

A) Squat Snatch Technique work. 12:00
After warm-up, practice some reps with light to medium weights.

B) Back Squat
4 x 6. Rest 1:30-2:00
- build to a moderate heavy 6 in 4 sets.

4 rounds for quality
20-30sec handstand hold
1-3 wall walks
1 around the world, handstand walk feet on box

4 rounds
30sec max reps v-ups
30sec rest
30sec max reps push ups (rings)
30sec rest
30sec max reps seated strict press (light DB’s)
30sec rest

Grip: 5 x 20m pinch grip carry
30-60sec rest

2) 4 rounds M 2x22,5kg W 2x15kg
6 man makers
6 queen makers =man maker + squat clean and thruster aka cluster
12 alternating one hand kettlebell swings 24kg/16kg
rest 1 min between rounds

Floor Press
6 x 5 @55-65% of 1RM, every 60s.
- Speed focus
- Little bit heavier than last week

For time with partner:

4 rounds for time:
30cal row
30 Db snatch @22,5/15kg
30cal row
30 wallball 20/14lb.

1) Push press 5x3x75%

Back squat 3 x 3