"Me Three"
In Teams of 3, 30:00 Time Cap:
100 Pull-Ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24"/20")
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jump Overs (24"/20")
40 Clusters (135/95)

Partner WOD

Partner workout: 4x6min on / 3 min off

In 6 mins do:
40/30cal row

then in the remaining time, AMRAP of:
6 Bar facing burpees
6 Power snatches 45/30kg
6 Overhead squats 45/30kg

Result= AMRAP

5 Rounds for time:
10 Double DB power cleans 20/15kg
10 Double DB push press
10 Burpees
10 Double DB power snatch
10 Double DB walking lunges

For time:

Run 800m
9 Hang Power clean (82.5/55)
21 Bar facing burpee

Run 800m
15 Hang Power clean (60/42.5)
21 Bar facing burpee

Run 800m
21 Hang Power clean (50/35)
21 Bar facing burpee

Odd: 15/12cal Row
Even: 30sec HS-hold

Penkki max2
Etukyykky 3x6 stopeilla (kevyt, noin 80% teholla)
Pendlay Row 5x5

Kyykky max2
Veto 3x6x60%
Penkki 3x6x60%

3 @81%
2 @84%
1 @87%
3 @84%
2 @87%
1 @90%
3 @87%
2 @90%
1 @93%

Rest as needed btw sets.

Optional Accessory
WEIGHTLIFTING

Snatch, every 90sec, anyhow

3 rounds Triples, DnG
3 rounds Doubles, DnG
3 rounds Singles

RPE 3+ to 4 with each set. Warm-up well before starting

First 3 sets are triples, next 3 sets with doubles and finally 3 singles. Go by feel with the loading and snatches can be done anyhow.

3 kierrosta aikaa vastaan:

• 12 turkkilainen ylösnousu vasen käsi
• 12 turkkilainen ylösnousu oikea käsi
• 3 köysikiipeily 4,5m (legless)

Käsipaino: N 15kg / M 22,5kg