3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for time equal to run time

@60/42,4kg
Timecap: 25 mins

Turkish Get UP (15 mins )
- 2 sec pause in each step
- build up to a heavy set each side in 5 sets

Pause Back squat (16 mins )
5x3 reps
- 3 sec pause @bottom position
- 2 mins btw sets
- add weight after each set

For time:
15-10-5
Power Cleans (60/42.5kg)
Front Squat (60/42.5kg)
Timecap: 9 mins

3 rounds for time :
20 K2E
20 shoulder taps
100 DU

Timecap: 15 mins

21-15-9
Push Jerk 60/40kg
Wall Ball @9/6kg
Timecap: 10mins
- use heavier weight than usual for jerk

Gymnastic EMOM 16 mins
1.min : Strict Toes 2 Ring x 6-8
2.min : Strict HSPU x 6-8
3.min : Chin up hold 30 sec
4.min : Bar MU support hold 30 sec

( use box to jump up to bar mu top position, if needed )

Warm Up
3-5 min of cardio machine work as overall warm up for body
5 min of speed ladder drill work as overall warm up for body
siksakkiin hypyt x 8 (välipompulla edeten) x 3 sets
then take some short barbell prep as needed and go for heavy squats!

Strenght
In the hole front squat 4x5reps @55-60-65-65% of 1rm (as perfect form as you can, push hard up, control down)
rest as needed bwn sets

Weightlifting
3x1 clean pull + 1 power clean + 1 push press + 1 squat clean + 1 split jerk@35-55%
3x1 power clean + 1 squat clean+ 1 front squat + 1 split jerk @60-75%
3x1 clean + front squat + split jerk @80-90%
rest as needed bwn sets

Metcon Prep:
2 sets
4 tng power clean&jerk + 4 burpee box jump/step overs @50/60cm
rest 1-2 min bwn sets

Metcon
2 sets
9-6-3 reps for time
power clean&jerks
burpee box jump/step overs
rest 4 min bwn set

First set goal weights for RX is 52.5/38kg and masters 45+/scaled go 45/33kg -> try to go unbroken sets with barbell
Second set weight is 45/33kg and masters 45+/scaled go for 40/30kg -> try to go unbroken sets with barbell
time target per set is 2.5-3.5 minutes.

Cool down
some light bike erg and short streching

There is no description for this WOD as it is stat.

Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of snatch barbell warm up
1st round) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2nd round) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x2 snatch pull + 2 hip power snatch + 2 snatch balance @35-50%
5x1 snatch pull + 1 power snatch + 1 squat snatch @60-75%
rest as needed bwn sets

Strenght
Back Squat 5+4+3+2+1 reps@70-80-(85-87)-(90-93)-100% of 1rm (ota varmistajat päihin buustaan tekemistä jos mahdollista/varmistusraudat)
rest as needed bwn sets

Metcon Prep:
4x20 sec on / 10 sec off
odd : row erg at 80-90% effort
even : wall ball @6/9kg
rest 1-2 min
4x20 sec on / 10 sec off
odd: echo bike at 80-90% effort
even : db snatch @15/22.5kg

Metcon (80-90% effort)
tabata (8x20 sec on / 10 sec off)
odd: row erg

even : wall ball shots
rest 4 minutes
tabata (8x20 sec on / 10 sec off)
odd : air bike
even : db snatch

Cool down
light cardio 5-10 minutes