Partner WOD (30min time)

3 Rounds of:
40 Box Jumps
30 Burpee (HR)
20 KB Swings 32/24kg
+
2 Rounds of:
50 MedBall Situps (over box)
30 Power Cleans 60/40kg
+
KB Farmers Carry around the box (heaviest possible)

In the reminder of the 30min: AMRAP of Wall Balls, while partner holding Deadlift with barbell.

MIDSUMMER WOD

For time and reps

9-6-3reps of:
Power Clean 70/50kg
Front Squat
Push Jerk

Rest 3min

6 min AMRAP of:
3 Burpee-Box Jumps 61/51cm
3 Muscle Ups (or. 6 Cheast to bar Pullups)

rest 3min

For time:
75 Double Unders
20 Toes-to-bar
Run around the box x2
20 Toes-to-bar
75 Double Unders

BOX jump MAX
find the max heigth to your box jump

Lisäpainoilla jos pystyy. Skaalaus tarvittaessa.

3 Skin the cat + Lower from inverted hang
15 Push up (challenging variation, ring,parellette,clapping push up,diamond push up)

WOD:

For Time

• Run 800 m
• 3 x Rope Climb
• 10 x push press (60/40kg)
• 20 x Box Jump (60/50cm)
• 30 x Wall Ball (9/6kg)
• 40 x Sit-Up
• 50 x DU

Snatch OTM, 12 min ( 70-80% 1RM)

Tempo pull ups 6x3, tehdään pareittain (2s at the top position, 2s 90 degree angle and 2s at the bottom)

A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.

B.

Three sets of:

60 seconds of Max Reps Strict Pull-Ups

Rest 60 seconds

60 seconds of Hollow Hold or Rocks

Rest 60 seconds

60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold

Rest 60 seconds