Clean 10x2x75%

400/500-m row
Max KB swings (24/32 kg)
– Rest 1:00 between rounds.
– c2bike 800/1000m
– ski 400/500m

Scaled WOD
5 x 3:00 rounds:
300-m row
Max KB swings (8/12 kg)
– Rest 1:00 between rounds.
– c2bike 600m
– ski 300m

PARTNER AMRAP 30

40/35/30 machine calories
10 up&down (syncro)
40 Db/KB hang snatch
10 up&down (syncro)
40 wallball
10 up&down (syncro)
40 medball sit up

Back squat 7x1
– nouseva paino
– lepo 3-4min

WU: AMRAP10:
800m run @ easy pace
rest of time:
5 burpee
10 kip swing
5+5 1-hand KB row

5x4
Nousulla V1-2

Warm Up
2 rounds
2min of cardio, add speed
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.

Weightlifting
3x1 snatch pull + 1 hang power snatch + 1 low hang power snatch + 1 overhead squat 35-65% of 1rm
4-5x1+1 power snatch + hang squat snatch @70-80% of 1rm
rest 1.5-2 min bwn sets

Strenght
Back Squat 10-8-6-4 reps @60-70-75-80% of 1rm
rest 2-3 min bwn sets

A) Bar muscle-up technique

B) On the minute for 20min
1. 2-5 bar muscle-up + max. reps KB swing 24/16
2. Rest
3. 8 overhead squat 50/35 + max. reps bar over burpee
4. Rest

30s on / 15s off for 3 rounds:
a) bulgarian split squat, L
b) bulgarian split squat, R
c) sandbag bearhug hold
d) rest

Aloita bulgarialaiset heikommalla jalalla ja mätsää toistot vahvemmalla.

For 3 sets
AMRAP in 4 mins of:
5 Power Cleans, 60/43 kg
7 Shoulder-to-Overheads, 60/43 kg
9 Box Jumps, 60/50cm

Rest 2 mins between each set.