A1) Back squat 3x6x70%, 1 min and 30s rest between sets

30 sit-ups
30 power snatches (25/35 kg)

Scaled WOD
3 rounds for time:
20 sit-ups
20 hang power snatches

EMOM x 8 MINUTES
MIN 1 - 3-5 Front Squats
MIN 2 - :40 Jump Rope Practice
Start light and build slightly past workout weight.
Option to practice singles, doubles, triples, or crossovers

bench press 4x8
* -nouseva paino
-lepo 3-4min sarjojen välissä*

3 rounds for time
10 cal row
20 cross overs
8 burpees
10 cal air bike

In teams of two:

2x AMRAP 20

A) 200m run + 30 Db snatch, 30 sit up
B) 20cal row + 30 kbs + 30 wallball

5min rest between amraps

A) 4 sets clean & jerk warm-up complex
1 clean pull
1 power clean
1 front squat
1 push jerk

B) Every 2min for 6 sets
power clean & push jerk doubles @65-85% 1RM

C) 3 rounds for quality
8-10 good morning
8-10/side one legged box step-up

bench press 3x10
* -nouseva paino
-lepo 3-4min sarjojen välissä*

Back squat
3x9
- rest 3min between sets
- 100-103%% of 10RM / RPE9-9,5 for last set, no failure!
- RPE 9,5 means that you cannot do more reps but still can add weight.

Etuheilautus kahvakuulalla 3x15

SitUps 3x15

Jalkakyykky 2x3x87,5%

Maastaveto 5x1x60%