A.
Every 3 minutes, for 18 minutes (6 sets) of:
Snatch x 1.1.1
(rest 7-10 seconds between singles)

B.
Complete as many rounds and reps as possible in 7 minutes of:
40 Kettlebell Swings (24/16 kg)
30 Push Press (65/45 lbs)
20 Box Jumps (24″/20″)

C.
For time:
500 Meter Row

Every 2min. For 12min.

Minute 1-2 & 7-8 Rope climb x 2
Minute 3-4 & 9-10 L-sit hold 30s.
Minute 5-6 & 11-12 Hand stand walk 10m

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Shoulder Press x 3-5 reps @ 20X1
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 – Toes to Bar x 10-15 reps

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/83 lbs)
15 Pull-Ups
50 Double-Unders

Fittest in Pirkankatu, salikisat alkaen klo 12:00, muista ilmoittautuminen wodconnectissa :)
Iltakekkerit alkaen klo 18:00 Henry's Pubissa illalliskortin lunastaneille.

Go SO hard!

Push press 6 x 2.

FOR TIME
3 kierrosta:
- Juoksua 2 kiekkaa
- 20 x etukyykky (maasta) (50/40kg)
- 20 x leuka

4 rounds for time of:

• 30 push-ups
• 115-lb. front squats, 20 reps
• 115-lb. push presses, 20 reps
• 30 GHD sit ups

E2MOM 12 min (6x)
Pushpress + Jerk
nousu päivän max

(otetaan telineestä jos mahd. eli tehdään esim pareittain -emom-kellotus ei välttämätön)

15 min AMRAP:
5 x power snatch 50/35kg
10 x TTB
15 x box jump overs

WOD

In pairs:

4 rounds for time:

800m sandbag carry
9 bar muscle ups
15 hang cleans 60/40kg