For Time:
21 Overhead Squats (95/65)
200 Meter Row
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Row
15 Thrusters (95/65)
200 Meter Row
9 Overhead Squats (95/65)
200 Meter Row
9 Thrusters (95/65)
200 Meter Row

Rest 2min btw sets

In teams of 2:

5 rounds for time of:

6 Pull-Ups
6 Box Jumps (50 / 60 cm)
6 Dumbbell Ground to Overhead (10 / 15 kg)

Kaveri tekee kaikki liikkeet läpi ja sitten toinen jatkaa kunnes yhteensä 5 kiekkaa per taistelija on tehty

1: Wallballs x15
2: Double unders x40

-Tuplien määrää voi skaalata / singlet 80 toistoa
-Kirjoita kommenttikenttään toistomäärät, jos skaalasit

EMOM 10
1x Power snatch

Warm up(0:00-10:00)
Alternating between 20 seconds of light jogging and 20 seconds of active stretching.

Quad Stretch 
Solider Kicks 
Cradle Stretch 
Side Lunge 
Walking Samson 
Walking Spiderman 
Side Shuffle (facing in) 
Side Shuffle (facing out) 
Straight Leg Bear Crawl 
High Knees 
Butt Kickers

then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

Mobility(10:00-14:00)
Front rack stretch-1:00 min
Pigeon pose-1:00 min per

Skills/Teaching(14:00-35:00)
Clean
Establish & Hold Receiving Position – 10 seconds
Hang Power Clean from Pockets – 3 Repetitions
Hang Power Clean from Above Knee – 3 Repetitions
Hang Power Clean from Mid Shin – 3 Repetitions

Jerk
Establish & Hold Receiving Position – 10 seconds
Strict Press + Push Press – 3 Repetitions of each
Push Jerk – 3 Repetitions
Full Clean & Jerk – 3 Repetitions

Double under
:15 sec each
Short Jump Single Unders
Higher Single Unders
Double Thigh Tap Jump without Rope
Double Unders or Double Under Practice

Run through(35:00-40:00)
100 Meter Run 
3 Clean and Jerks 
15 Double Unders/Singles

Metcon(40:00-60:00)
"Jump Street"
3 Rounds:
400 Meter Run
15 Clean and Jerks (115/80)
75 Double Unders/150 singles

Optional(8)
strength/skill
work up to hvy squat clean and jerk

conditioning
40m sprint x6

Finisher
1 min hamstring stretch per
30 w raise
30 v ups
30 oblique crunch per

12 min EMOM
ODD 8 back squats 100kg/75kg
EVEN 50 DUs

Find today’s heavy

WOD

Every 6min for 5 rounds:

10 HSPUs
15 Pull-Ups
20 Burpees
25 thrusters 30/20kg

*record slowest time

A) Dumbbell Strict Press: Build to a Heavy Set of 7
B) Dumbbell One Legged Deadlift: Build to a Heavy Set of 5 (Each Side)
C) Weighted Strict Pull-up: Build to a Heavy Set of 3
D) Turkish Get-Up: Build to a Heavy Set of 1 (Each Side)