BENCHMARK
For time:
21 DB snatches, arm 1 (15/22.5 kg)
21 lateral burpees over dumbbell
21 DB snatches, arm 2
21 lateral burpees over dumbbell
15 DB snatches, arm 1
15 lateral burpees over dumbbell
15 DB snatches, arm 2
15 lateral burpees over dumbbell
9 DB snatches, arm 1
9 lateral burpees over dumbbell
9 DB snatches, arm 2
9 lateral burpees over dumbbell
– Time cap: 15 minutes

Scaled WOD
For time:
15 DB snatches, arm 1
15 lateral burpees over the dumbbell
15 DB snatches, arm 2
15 lateral burpees over the dumbbell
12 DB snatches, arm 1
12 lateral burpees over the dumbbell
12 DB snatches, arm 2
12 lateral burpees over the dumbbell
9 DB snatches, arm 1
9 lateral burpees over the dumbbell
9 DB snatches, arm 2
9 lateral burpees over the dumbbell
– Time cap: 15 minutes

Max Kipping Handstand Push-ups

In Pair

3x11min ON/2min OFF

I Go-You Go
Run 10m
13-15/10-13 Cal (Row-Echo Bike-Ski)
Run 3x10m

12 x 30s on / 15s off:
1) row/bike
2) KB deadlift -> KB swing -> KB goblet squat
3) row/bike
4) inchworm -> burpee -> burpee over line

E3:30 x5
10 back squat
Build up to a heavy 10 of the day / RIR 0

This is a redo from last week for those who did not have the opportunity to do them. If you did them you can do this weeks squats with 70-80% from last weeks heaviest weight

OHS:
3-5 x 3 OHS w/ 2s pause at the bottom
- RIR 0,5-1,5 viimeisellä työsarjalla
- setit omaan tahtiin, esim. E2:30
- nostot räkistä

Front Squat x 8
Single arm KB shoulder Press x 8+8

rest 2min btw rds

Warm Up
2 sets
5 inch worm + push up
:30 bar hanging
10-15 banded good mornings

Metcon (zone 2) (time cap 50 minutes)
3 rounds
3-4 min rowing + 30-50m sandbag carrying bear hug
3-4 min ski erg + 60-80m farmers walking
3-4 min air bike / bike erg + 3-5 wall walks
aina ensin easy cardio alle ja sitten vahvin/voimisteluliike perään.

Warm Up
2 sets
15+15m single arm kb bottom up carry
30-45 sec bar hang (supinated grip)
10-15 band pull/rows anyhow
1-2 min ski, row, ab

Strenght
2 Sets
8 Pause Bench Press + 8 Strict Pull Up
6 Pause Bench Press + 6 Strict Pull Up
4 Pause Bench Press + 4 Strict Pull Up
2-3 min rest bwn sets (you can use extra weight on pull ups)
2 aaltoa siis eka setti 1-3: 8+8/6+6/4+4 ja sit uus kierto
Set 1: 50% /bw
Set 2: 60% /30%
Set 3 : 70% / 40%
Set 4: 55%
Set 5: 65% /35%
Set 6: 75% /45%

Metcon
10 min amrap with partner
20/16 calories ski or air bike
10 strict OR kip hspu / 20 box hspu
20 kb swings @16-24/24-32kg
you go I go!

AMRAP 7:

1-2-3-4-5-6-7-8-9-10-11-12... reps of

Deadlift
Burpee over the bar