Snatch from blocks – 12 x 1.1 @ 65-80%.
Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight) up to no higher than 80%.

1.1 = A set of 2 singles, drop the bar between each repetition, re-set within a 10 second window and lift again to complete the set.

Handstand Walk

Partner WOD

50 Cal.
50 Wall Balls
50 Partner Situps (ball over box)

50 Cal.
50 Burpee Box Jump Overs
50 Partner Pushups

50 Cal.
50 Toes-to-bar
50 Burpee over Partner (plank)

50 Cal.
50 DB Snatches 22,5/15kg
50m Single Arm Overhead Walking Lunges
+
Max Cal. Until the clock hits 45min

Front squat 4x5x60%

4 x 2:00 rounds
12/18 calorie ergo
Max rep wall walks
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds
18 push-ups
Max calorie ergo
– Rest 1:00 between rounds.

Scaled WOD
4 x 2:00 rounds
8/12 calorie ergo
Max distance bear crawl
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds
12 push-ups
Max calorie ergo
– Rest 1:00 between rounds.

0 - 2 5 rep @70%
2 - 4 4 rep @75%
4 - 6  3 rep @80%
6 - 8  2 rep @85%  
8 - 10 1 rep build
10 - 12 1 rep build
12 - 14 1 rep build
14 - 16 1 rep Build
*All sets every 2 min

10x
2min ON/2min OFF

A) 20/15 Cal. Row
+ Max reps Wall Walks

B) AMRAP of
4 Weighted Box Step Ups
8 KB Swings

C) 20/15 Cal. Ski
+ Max reps Toes-to-bar

D) 10x7,5m Shuttle Run
+ Max reps Bike

E) AMRAP of
3 Handstand Push-ups
6 Pullups
9 Squats

Every 4 min for 4 Rounds
60 sec Wallsit *
30 sec Air Squats
30 sec Wallsit
30 sec Squat Jumps

*) First 30 seconds arms away from your body, after that you can rest your hands on your legs to make the wallsit easier.

4 x
AMRAP 3 (with 1 min rest between Amrap's)

A. Navy Seal Burpee
B. G.I. Jane
C. Burpee Box Get Over
D. Inverted Burpees

Emom 24

1) 10-17Cal kone
2) 4-10 T2B
3) 10-17Cal kone
4) Lepo

*Treeni kahdella eri koneella