4x
3 Turkish get-ups L+R

First all 3 w/ L arm, then 3 w/ R arm. Rest as needed btw rounds. Increase weight after each round.

"The Chief"
AMRAP 3 mins x 5 sets
3 Power Clean @ 60/40kg
6 Push up
9 air squats

1 min rest between sets
goal : 4+ rounds in each set

5 RFT
15 Push-up
6 Heavy squat cleans

Hang Clean + Jerk
8x1+2 @ 80-85%
Go every 90s.

deadlift 10-8-6-4-2
weights M: 100kg, 120kg, 140kg, 160kg, 180kg
W: 70kg, 80kg, 90kg, 100kg, 110kg
DU 50-40-30-20-10

Team WOD

In teams of three

5 rounds of: (EMOM 15 min)
1min Double KB cleans 24/16kg
1min Row
1min rest

REST 5 min

5 rounds of: (EMOM 15 min)
1min Double KB snatches 20/12kg
1min DU's
1min Rest

Result= KB Reps

Optional Accessory:

GYMNASTIC STRENGTH
5 rounds: 20sec ON, 40sec OFF

1) Banded Walk
2) Chin over Bar Hold
3) Ring Support

RPE 3-4

4 rounds for time of:

30 Double-Unders tai 15 tuplan yritystä
20 Kettlebell Swings (16/24 kg)
10 Push-Ups

3x10 @65-75%
Rest 2min...

Takakyykky 4x5@83% (+1x5@83%)

Korkes Te -veto + polvelta tempaus

2+1@70%, 2+1@75%, 2+1@80%, 2+1@85%

Tempaus veto polvelta (tanko liikkuu kokoajan) 3@85%, 3@90%, 3@95%

TTB/jalkojen nostot 4x max