A) Hang power snatch
5-5-4-4-3-3-2-2 reps @50%+
Go every 90s

B) 3 rounds for quality
16-20 reps KB gorilla row
8-12 seated DB shoulder press
Max. time hollow hold

3 x e3m:
5+5 BB back rack deficit rev. lunge @ explosive
1 drop jump over driple hurdle
drop jump:

RX
AMRAP 20:
15 box jump-overs (51/61 cm)
10 dumbbell snatches (35/50 lb)
5 handstand push-ups

INTERMEDIATE
AMRAP 20:
15 box jump-overs (51/61 cm)
10 dumbbell snatches (35/50 lb)
5 hand-release push-ups

BEGINNER
AMRAP 20:
12 box step-overs (20 in)
9 dumbbell snatches (20/35 lb)
3 hand-release push-ups

10-9-8-7-6-5-4-3-2-1
Etukyykky + Bar facing burpee

50/35kg

TC 9min

Heartbreak Kid

3 kierrosta
10 etukyykky 84/61kg
20 rintatankoon leuanveto
50 tuplanaruhyppy

tauko 5 min.

5 kierrosta
10 vasara hauiskääntö
15 hauiskääntö kuminauhalla

1. 4-6 tempausta 43/30 kg
2. 15 m Askelkyykkykävely käsipainot/kahvakuulat räkissä

Partner WOD

A. AMRAP 12
40 Cal Row
40 Box Jump Overs
40 KB Swings 24/16kg

Rest 3min

B. In a 12min Windows
Run 800m
200 Double Unders
+
”I Go-You Go” in the remaining time
3 Pushups
6 Situps
9 Squats

Rest 3min

C. AMRAP 12
40 Cal Bike
40m SA DB OH Walking Lunges 22,5/15kg
40 DB Snatches

10 alternating front-rack lunges (35/50 kg)
10 bar-facing burpees
10 chest-to-bar pull-ups

Scaled WOD
AMRAP 10:
10 alternating front-rack lunges
10 bar-facing burpees
10 ring rows

Outdoor workout

Every 9min for 3 rounds
500m run
30 box jump 60/50
20 DB snatch 22,5/15
10 DB thruster 2x22,5/15

*Tulos on yhteenlasketut ajat kaikilta kierroksilta.

30s on / 15s off x12:
a) goblet cossack squat, L
b) goblet cossack squat, R
c) side plank clamshell w/ 5s hold, L
d) side plank clamshell w/ 5s hold, R

• aloita molemmat liikkeet heikommalla puolella ja pyri mätsäämään toistomäärä toisella jalalla