For Time:
(15-Minute Window)
21-15-9 Overhead Squats 40/30kg
42-30-18 Pull-ups

Immediately Into..

5RM Overhead Squat (From The Floor)

2 rnds
1:00 erg, moderate pace
8 kip swings
4+4 single arm lat pull down

THEN

*Toes to bar progression:
-Kipping with band

-Kipping leg raise (Pari pitää abmattia targettina mihin jalkojen tulee osua)

Movement prep before workout:
10 Du (20 su)
12 Air squat
8 Push up
6 Pull up
4 Pistol squat

800-m row
10 rope climbs
50 overhead squats (30/42,5 kg)
– You go, i go

ScaledWOD
3 rounds for time with a partner:
800-m row
10 pull to stands
50 air squats
– You go, i go

EMOM 10
2 thrusters from floor at 80% effort
- keep same weight accross all sets

On the 0:00…
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees
On the 4:00…
12-9-6:
Front Squats (115/80)
Burpee Box Jumps (24/20)
On the 8:00…
9-6-3:
Front Squats (135/95)
Burpee Box Jump Overs (24/20)

AMRAP in 20 minutes
4 Dumbbell Thrusters (2x50/35 lb)
6 Toes-to-Bar
24 Double-Unders

(OPEN 20.2)

Warm-up:

3x
15/12 Calories bike erg
8+8 1-Arm upright row
6+6 1-Arm overhead squats
:30s Wall squat hold

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A) Snatch

Snatch primer:

4-5 Sets of “Snatch pull + Low hang snatch + Snatch” with pause at catch. Climbing weight starting at 45%.

Work sets:

Build up to a heavy but fast weight in a complex of “Snatch pull + Low hang snatch + Snatch” in 10:00 minutes.
Then 5 sets @ 80-85% of the heaviest set.
Lift every 2:00 min.

Snatch pulls with pause at shin, 4 x 3 @ 80%

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B) Back squats

5 @ 77%
4 @ 79%
3 @ 81%
5 @ 80%
4 @ 73%
3 @ 86%

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C) Bonus (optional)

Core:

3 Rounds of:
20 Flutterkicks
20 Basketball abs with small plate
20 Candlestick toe touches

Accessory:

3 x 10 Behind the neck sotts press
3 x 20 Alternating arm gorilla row
3 x 15 Weighted hip extensions

Row, Assault, Run, or Ski 60min for calories.

Yep, one hour of work. Don´t round your back when rowing! Keep a good form.

This workout is challenging your mental game. Be strong!

-4 sarjaa, 8-10 toistoa
-Skaalaus esim. ring row tai negatiivinen leuka 4x5 toistoa, 5s. jarrutus
-Lepo 90s.-2min

Partner WOD YGIG
55 wall balls 9kg/6kg
50 DU
45 cal row
40 cal AB
35 box step overs with db 22,4kg/60cm-15kg/50cm
30 db snatches 22,5kg/15kg
25 cleans 45kg/30kg
20 front squash 45kg/30kg
15 syncro bar over burpees
10 pullbups
5 HSPU