Emom 36 min

1. 3-5 BMU / 6-9c2b / 10 pull ups
2. 8-10 Pistols
3. 5 power snatch 40/55 kg
4. 1-2 Rope
5. 10 M Hs walk/Shoulder taps
6. 3 D-ball over Shoulder (heavy)
7. 20m Sled push
8. Max time Ring hold/4-6 Ring dip/1-3 RMU
9. Rest

5 sets of 3 Clean & Jerks
- Start @50% and build up by the feeling
- Rest 2-3min btw sets

B1) Front squat 3x6x60% 1 min and 30s rest between sets

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