floor press 5x5 @80%

AMRAP 3
15 Hang Power Cleans 45/35kg
30 Double Unders

rest 1 min

AMRAP 3
10 Hang Power Cleans +5/2,5kg
30 Double Unders

rest 1 min

AMRAP 3
5 Hang Power Cleans
+5/2,5kg
30 Double Unders

-score is all the reps together

EMOM 10

Snatch Pull + High Pull + Snatch + OHS

@ max 65%

E90sec x12
3-position Snatch (power or squat):
High hang-above the knee-below the knee.

20 AMRAP

20 DB snatch, keskiraskas paino
8 burpee over bar
6 thrusters 30/20
4 C2B

21/15/9 x rive kyykyllä 60/40kg
21/15/9 x rengasdippi

Timelimit 20min.

Vertailut:
9.7.2016
10.11.2014
2.12.2013
14.4.2018

Warm up
3 rounds
1:30 ergo
10+10 suitcase deadlifts with 1 KB
5 inch worm
1/2 wall climb or HS hold x 20-30hold

Wod 1
Handstand Push up skill training for 5-10 minutes. Do 2 sets of 6-8 reps.
Build to 50% of 1 rm deadlift. 3x8 reps add weight each (20,30,40%)
set.

Wod 2
2 rounds
8 deadlifts @50%
16 kipping HSPU or Strict push ups
rest 2 min
2 rounds
6 deadlifts @60%
12 Kipping Hspu
rest 2 min
2 rounds
4 deadlifts @70%
8 Kipping hspu

If you do push ups instead of hspu, make them that challenging to yourself that you need to break sets 1-3 times. So you might actually get some out of it.

For time, complete total amount of reps together:

60 Box Jump 24/20"
60 C2B
60 KBS 32/24kg
60 Front Squat 50/35kg
60 T2B
60 Push Press 50/35kg
60 Deadlift 50/35kg
60 Wall Ball 9/6kg
60 Bar Facing Burpee
60 DU

TC 32min!

5min max toistot 1 käden kahvakuula vauhtipunnerrus 24/16kg

With a partner, in turns, complete for time

10 x 200 m row

One of the partners rows 200 m, then change. Repeat 10 times.