80 KB snatch 24/16
every 20 reps do 10 burpees (4 sets)
rest 3:00
60 hang squat clean 50/35
everytime you break a set do 7 T2B
rest 3:00
300 DU
Every 50 reps do 10 push ups (6 sets)

Endurance WOD

In teams of 2 for 40 minutes:

AMRAP 40 min

1000 m row (alternate every 500 m)
80 air squats (alternate every 40 reps)
60 sit ups (alternate every 30 reps)
40 push ups (alternate every 20 reps)
20 pull ups (alternate every 10 reps)

Share the work as presented. One works, one rests.

EMOM 35 min (quality only)

1. 45 sec. Row
2. 5 Strict Pull Up/C2B
3. 45 sec. Wall ball over the shoulder 9/6 kg
4. 5 Strict HSPU (scaled version: kipping HSPU)
5. Rest

2-pos. Power snatch
9x1+1r
Rounds 1-3 easy
Rounds 4-6 intermediate
Rounds 7-9 hard
Go every 90s.

Unstable over head squat, 3 x 1

Back Squat: Build to a heavy 3 in 7 sets. Rest 2:00
- Goal: Beat last weeks weight if you're feeling good.

Gymnastics strength

4 rounds:
20-30 s of L-sit (käytä kahta kahvakuulaa)
Rest 30 s
20-40 s Wall facing HS hold (skaalaus boxilta)
Rest 2 min

*Keskity hyvään pitoon ja hallintaan!

Optional accessory work:

3 rounds of:

8+8 KB front rack reverse lunges
8+8 1-leg KB deadlifts

*Use heavy KB´s

Deadlift 5x6x70%

For time in teams of 3

4 rounds:

150 DU / Dip bottom hold
60 KBS (32/24kg) / Wall-sit Hold
45 Weighted Sit-Ups (10/5kg) / Arch Hold
30 Burpees / Hip Thrust Hold
3 Rope Climbs / Plank Hold

Time Cap: 40min

Divide the reps as desired. When one team member is doing reps, other is doing hold and third one is resting. Rotate so that each member of the team performs all of these things. After one move is finished move to the next one.