For time:
300 wallball @20/14 lbs

Aina kun vaihdatte heittäjää, se joka on aloittamassa heitot tekee ensin:
1 wallwalk
2 burpee

Timecap: 25min

Teams of three
3x 11min ON/90sec OFF

A) Echo Bike —>
3x8m Obstacle Shuttle Run + 12/9 Cal Row + 3x8m Obstacle Shuttle Run —>
Rest

B) BikeErg—>
3x8m Obstacle Shuttle Run + 12/9 Cal Row + 3x8m Obstacle Shuttle Run —>
Rest

C) SkiErg —>
3x8m Obstacle Shuttle Run + 12/9 Cal Row + 3x8m Obstacle Shuttle Run —>
Rest

Partner WOD YGIG
50 push ups / plank hold
100 air squats / pistol hold
50 sit ups / hollow hold
50 push press 50kg/35kg / HS Hold
50 burpees / hang

Warm-up:

10:00 minutes of:
15/12 Calories bike erg
Then 3-5 reps each:
Clean pulls
Hang muscle cleans
Front squats
Cleans
Jerks

A) Clean and jerk

Primer:
Clean pull + Floating clean pull + Clean + 2 Jerks.
3-5 sets @ 45-55%.

Worksets:
Build up to a heavy, but fast weight in a complex of: ”Clean pull + Clean + 2 Jerks” in 8:00 minutes.
(8:00 minutes should be around 4 attempts)

Then 4 sets @ 80-85% of the heaviest set.
Lift every 2:00.

B) Front squats

2 x 5 @ 74%
5 x 2 @ 80%

C) Bonus:

3-5 Rounds of:

2-6 Weighted chin-ups
10/10 Kettlebell Z-press
15 Jack knives
15 Banded glute bridges
15 Back extensions"

20 wall-ball shots
10 strict pull-up

Scaled WOD
AMRAP 10:
12 wall-ball shots
6 ring rows

Every 1:30 for 15min (10 sets):

1 Squat Snatch
- Starting @75% and then increasing each set. Goal is to finish within the 82-85% range.

Every 1:30 for 7:30 (5 sets):
1 Power Snatch + 1 Squat Snatch @75-80% of 1RM Power Snatch

EMOM 12

1. BMU x 2-5
2. L-sit max
3. Back Lunge 8/8 (RPE 9)

Every 3min for 18min (6 sets).
1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean
- Starting @80% 1RM clean and increasing load every second set.
- This complex is UNBROKEN

On a 20-minute clock:

"23.2 A"
AMRAP in 15 minutes
5 Burpee Pull-Ups*
10 Shuttle Runs (25 ft out, 25 ft back)
*Add 5 Burpee Pull-Ups after each round


Directly into:
"23.2 B"
5 minutes to Establish:
1 rep max Thruster
*Scale Burpee Pull Ups To Burpees
*Scale Run To /250/200 Row If needed