6 min EMOM
1) 10 OHS sidesquats 30kg/15kg
2) 12+12 kyljen ojennus

6 min EMOM
1) 6+6 bent presses 20kg/12kg
2) 10 floor wipers 30kg/15kg

Strength

Bench
3-3-3-3-3-MR@70%

linear:
3*5 deadlift
3*5 bench

WOD

6 RFT:
200m run
10 OH lunges 42.5kg/30kg
10 burpee over bar

Big Dawgs

6 RFT:
200m run
10 OH lunges 30/20kg
10 burpee over bar

Pack

4 RFT:
200m run
10 OH lunges 30/20kg
10 burpee over bar

Puppies

4 RFT:
200m run
10 alternating lunges
10 burpee over bar

Afterparty

3 rounds:
10/10 kb press
2 rope climbs

(same weight as last week))

Optional Accessory:

4 rounds:

1) 8 DB Bench Press, Tempo 3030 (3sec down, 3sec up)
2) 5 False Grip Walk-Ins
3) 10 Hollow Rock

5 Sets of:
Snatch Pull + 2 Hang Snatch High Pulls @70-73-76-79-82% of 1RM Snatch
Rest 2min

Snatch pull + Power snatch + Squat snatch

Practise Handstand Walk 10-15min

Consistency makes the difference!

Optional Accessory:

3-4 rounds, rest as needed:

1) 20-30 Wall Facing Shoulder Taps
2) 3-6 Strict TTB

4 kierrosta

8+8 1 käden kahvakuula lattiapenkki
10 etunojapunnerrus
2min lepo

4 kierrosta
8+8 1 jalan maastaveto
10 10 lantionnosto jalat seinää vasten kuminauha polvissa
8min
6+6 kahvakuula rinnalleveto
6+6 askelkyykky paikallaan taakse

Sprints
8x 30:60

30" KB-swings
1 min rest
30" burpees
1 min rest

For time:

2 rounds:
200m Run on skillmill
3 Snatches 42/30kg
6 OHS

Rest 2min

2 rounds:
200m Run on skillmill
3 Snatches 50/35kg
6 OHS

Rest 2min

2 rounds:
200m Run on skillmill
3 Snatches 60/42kg
6 OHS

Snatches can be done anyhow.
Timecap 15min