2-3 min light cardio
1:00 quad smash R/L
2:00 spinderman lunge stretch R/L

Clean-Jerk
6x2r @ 75% from C&J 1RM
Go every 90s.
Note that this is not the same thing as a clean & jerk, which is two distinct movements.

1600m Run to Löyly
6 Rounds;
16 Pistol Squats
8 Snatch 40/30kg
4 Ring MU
1600m Run

Time cap 32 Minutes

5 Rounds for time

• 400m Run
• 15 DB Overhead squat 50lb/35lb (single arm)

Timecap: 15min

Hang clean: 4x6

In teams of 3
20min AMRAP
15/12cal Row or Biking
Ground to overhead 40/30kg

After every 15/12cal rowing/biking athletes change places.
Result is combined number of reps.
One team member rests while others are working.

Handstand walk

Wod
2 Rounds
800m Run (tc 5 min)
25 pull up
3 min rest

For Time:
500 Meter Row
30 Chest to Bar Pull-ups
50 Overhead Squats 35/25kg

Timelimit 10min

Partner WOD

AMRAP 30
30 HR Burpees
30 Box Jumps
30 Cal.
30 Partner Sit-ups
30 Wall Balls

400m light run
10/10 hip circles
1+1 min bicep strech
1 min deep squat hold move weight ankle to ankle