Each 90 s, perform
Drop Snatch + Snatch Balance + Overhead Squat
Record max weight for drop snatch

21-18-15-12-9-6-3:
DB/KB squats
DB/KB-facing burpees
– Use two KB/DBs.

Scaled WOD
For time:
21-15-9-6-3:
goblet squat
burpees
– Use one KB/DB

Plate Turkish Get up 10-12 mins
Technique practice

Amrap5
100m run
5 box jumps (ojennus boksin päällä)
10 douple unders
5 t2b

Rest 2 min

Amrap5
100m run
5 burpee box jump overs
10 Douple unders
5 Push ups

AMRAP 12:
40 power cleans 35/50
30 bar over burpees / partner at plank hold
20 power cleans 40/60
30 partner medball sit-ups (one ball two athletes)
10 power cleans 45/70
30 synchro v-ups
AMRAP power cleans 50/75
(scale weights as needed!)

Rest 5 minutes

AMRAP 12:
30/36 cal row
40 DB snatches
30 partner wall balls (one ball two athletes)

On the minutes for 8min
Find 1RM weighted pull-up
or
1 slow strict pull-up / 1 negative pull-up

Power Clean & Push Jerk: 4X5 – work to a 5RM,

5 sets of Back Squat
Set 1: 6 @65%
Set 2: 5 @70%
Set 3: 5 @75%
Set 4: 4 @80%
Set 5: 4 @82%
- Rest 2-3min btw sets

Starting with a 6-minute time cap, complete as many reps as possible of

• 5 wall walks
• 50 double-unders
• 15 snatches (65/95 lb)
• 5 wall walks
• 50 double-unders
• 12 snatches (95/135 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete

• 20 strict handstand push-ups
• 50 double-unders
• 9 snatches (125/185 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete

• 20 strict handstand push-ups
• 50 double-unders
• 6 snatches (155/225 lb)

Warm Up
3 rounds
1 min cardio
:10-20s chin over hold
:10-20s ring support hold
10 plate gtoh+halo
10 plate oh lunges

Strenght
Bench Press
1x10 reps @60%
1x8 reps @65%
2x8 reps @70%
Banded Strict Pull Ups 3x10-15 reps
rest 1.5-2 min bwn sets

Metcon
3 sets
30/24 cal machine
8+8 single arm oh lunges R/L
3 wall walks
time target 3-4min.
rest 1.5-2 min bwn sets
yksi laite per 3 henkilöä, aina kun laite vapautuu uusi tekijä/kierros
käyntiin (tarvittaessa)