Bench Press
6 x 5 @50-60% of 1RM, every 60s.
- Speed focus

1. min Power Snatch + Hang Snatch 60-70%
2. Ergo @ easy pace

0:00-8:00

16 kierrosta:
5 viivajuoksu
1+1 devils press

8:00-10:00 Lepo

10:00-19:00 amrap

Buy in: 20 wallclimb

28m kottarit
50 wallball
28m kottarit
25 devils press
28m kottarit
28m overhead askelkyykky

pallo 9/6
Kässäri 22,5/15

Basic Wod

0:00-8:00

12 kierrosta:

5 viivajuoksu

1+1 devils press

8:00-10:00 Lepo

amrap

Buy in: 10 wallclimb

20m kottarit

40 wallball

20m kottarit

16 devils press

20m kottarit

20m askelkyykky

*kässäri 17,5/12,5

Find your 1 RM

Warm up
6 rounds for quality
Muscle snatch x 3 + OHS

Front Squat 3 x 5

Clean pull 3 x 3 (85 - 100 % 1 RM)
2 sec pause under the knee and 2 sec above the knee.

3 Rounds

3min AMRAP

Thruster (rx 45kg/30kg)- 10reps
Mountain climbers- 20reps

Rest 2:00 in between AMRAP's

Skill test
2 rounds:
1. minute DU or scale single jump
2 - 3. minute rest
4. minute T2B or scale hanging L-sit
5 - 6. minute rest
7. minute Pistol squat or scale narrow position air squat
8 - 9. minute rest
10. minute Rope climb or scale rope climb from the floor to stand position
11 - 12. minute rest
13. minute HSPU or scale pike push up
14 - 15. minute rest
16. minute Pull up or scale rubberband pull up

Try to find max. reps every skills.

Rest 5 minute after first round.

1A) Hand stand 4x12s
1B) shrimp squat 3x8 alternating