12 min AMRAP:
2 Box jumps
2 Hang power snatches
4 Box jumps
4 Hang power snatches
6 Box jumps
 6 Hang power snatches
…
Use 50% of 1RM Hang power snatch

1 x KB Snatch
1 x Box jump
2 x KB Snatch
2 x Box jumps
3 x KB Snatch
etc
Alternate hands, Heavy KB / High Box jump

5x 6 Weighted Pull Up
rest 2min btw sets

LEVELS-testit: Ring dips + T2B

WOD:
AMRAP 20 minutes of:
5 thrusters 42,5/30kg
7 hang power cleans 42,5/30kg
10 sumo deadlift high pull (SDHP) 42,5/30kg

Tavoitteena suorittaa toistot unbroken.
Keskikova intensiteetti.

4x
3min ON/90sec OFF
Alt. A and B

A) 20 Wall Balls
15 KB Swings 24/16kg
+
max Cal. In the remaining time

B) AMRAP of
3 Bar Facing Burpees
5 Thrusters 60/40kg
7 Toes-to-bar

Your score is Calories from A and Your reps from B

5 sets of:
1 Pause Snatch + 1 Snatch Balance @55-65% of Snatch 1RM
- Pause 2-3sec at receive (bottom) position
- Rest 2min btw sets

3x 30m Reverse sled drag + 30m Crossbody KB Carry. Rest 90s

Double KB Front Rack Lateral Lunges
3 x 6 each. Rest 60s.
– 1 Warm-up set

4 Rounds For Time With a Partner
400 Meter Run/500m row/ski
50 Air squat
50 Double Unders
50 V-up
100 Meter Front Rack Carry

– Goal: sustainable effort

TIME CAP = 30:00

Extra:
Wheels on the Bus
3 x 30-45s. Rest 60s.

4 Rounds
10s Bike Sprint
10 Russian Swings HEAVY
10 Goblet Squats
Rest 2:00

– Goal: HARD push each round.

Extra:
Single Leg FL Calf Raises
2 x 20 each. Rest 60s.
Tibia Raise
2 x 20. Rest 60s.