21-15-9:
Hang power snatches (30/42,5 kg)
Toes-to-bars

Scaled WOD
For time:
21-15-9:
Hang power snatches
Hanging knee raises/sit ups

Front squat
4x3 ( 40X0)

4 sekuntia alas, terävästi ylös

deadlift

5-4-3-2-2

(1-3reps in tank)

For quality
10-8-6-4-2 strict pull-up
1-2-3-4-5 wall walk

AMRAP x 15 MINUTES
400m Run
20 Push Press @35/25kg
200m Run
20 Backrack Alt. Lunges @35/25kg
RPE 7

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Alt. Deadbugs
20 Empty Barbell Biceps Curls
Rest as Needed btw sets

3x8min (rest 3min between sets)

8min AMRAP
1 rope climb/3 pull to stand
10 Wall ball

8min AMRAP
12 KB Swing
8 burpee/ up down
4 HSPU/pike push up

8min EMOM
1 power clean
1 front squat
1 jerk/push press

PARTNER WORKOUT
IN TEAMS OF 2.
AMRAP x 22 MINUTES
20 One Arm DB Devil's Press @50lbs/35lbs
30/20 Cal Row
50 Sit-Ups
70 Double Unders

• P1 works while P2 rests. Split work as needed.

4 x 3min AMRAP / 1min REST
4 DB Hang Power Clean
6 Push Ups on DBs
8 DB Front Rack Step Back Lunge
@22,5/15kg

For time
1000m run
50 box step-over 60/50
30 one arm DB devil's press 22,5/15
10 wall walk

HUOM! Muista ottaa juoksuun erilliset kengät, jotka vaihdetaan eteismatolla juoksun jälkeen ennen treenin jatkamista sisällä box step-overeihin.

Partner workout

20min AMRAP
900/850m row
60 box jump 60/50
30 burpee over rower

Share repetitions with partner