For time:
10 box jumps, 42-inch box (n.106cm)
10 bar muscle-ups
20 kettlebell snatches, 1.5 pood (n.24kg)
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell (n.34kg)
40 GHD sit-ups
40 medicine-ball cleans, 20-lb. ball (n.9kg)
50 burpees
50 triple-unders

WOD

In Pairs:

150 thrusters for time

*every time the bar is dropped 30 double unders penalty

5 rounds, not timed.

6 x Deadlift
6-8 x Ring Dips (or bar dips or box dips).
2 x Wall Climb with 5 second nose and toes hold each rep.

• Build deadlift each round, start comfortable. Touch and go style.
• Dips should be unbroken, adjust scaling during workout if needed.
• Climbs focus on core control and good N&T hold position.

3 minutes practice properly stacking and packing shoulders for more stability in extended plank variations.

Straight arm side plank ALAP
Side plank from forearm ALAP
Straight arm front plank ALAP
front plank from forearms ALAP
other straight arm side plank ALAP
other side plank from forearm ALAP

No touching down during transition. Trying to hold for longest total time.

10 minutes

4 rounds for time

30 push ups
20 front squats 50/35kg
30 sit ups
20 push press 50/35kg

Seuraavan liikkeen saa aloittaa heti!

A.
Every 3 minutes, for 18 minutes (6 sets):
Snatch + 3 Overhead Squats

Build to today’s heaviest snatch + 3 overhead squats.

or

Every 3 minutes, for 18 minutes (6 sets):
Clean + 3 Front Squats

B.
For time:
12 Power Snatches (115/75 lbs)
12 Box Jumps (30″/24″)
9 Power Snatches (115/75 lbs)
9 Box Jumps (30″/24″)
6 Power Snatches (115/75 lbs)
6 Box Jumps (30″/24″)
Run 600 Meters

WOD

EMOM 20min:

ODD mins: 3 touch and go Power Snatches
EVEN mins: 15 burpees

• use a weight which allows for good form under fatigue, even if this is an empty bar or a PVC pipe

A.
3 x Max raakaleuat/muscle up 3 min tauko välissä!
Tauoilla mobilisoi jalkoja ja harjoittele tuplia

B.
3 x Max HSPU kipillä 3 min tauko välissä tai päälläseisonta/käsilläseisonta harjoittelua!

C.
Pareittain 8 kierrosta (4+4) tasainen vauhti!

250m soutu
10 x Rengaspunnerrus

Toinen tekee, toinen lepää!

*WOD *

AMRAP 5min:
3 STOH 70/50kg
6 HSPUs
9 C2B pull-ups

finisher

100 standing banded triceps extensions

KB SA Push press + windmill x4/
KB SA Bent Row x8/
KB SA Swing x12/
SA Plank x 30s
High knees in spot x 30s

Wind mills should be a controlled movement not raced. Use them as your opportunity to slow down the pace and "Own your slow"

10 minute AMRAP
+ 8 minutes practice and set up
18 minutes