AMRAP30
800m run (both run)
40 pull up (ygig)
1200m row (ygig)
40 t2b (ygig)
120m DKB farmers carry (ygig)

Rpe 3.5-4

Huomio treenin rpe. Skaalaukset: pull up - jumping t2b - t2r - leg/knee raises

3x 3
-1-2min rest

On a 2:00 clock:
150-m run (ulkona)
Max thrusters in remaining time (30/42,5 kg)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests; partners perform 4 rounds each.

Scaled WOD
8 rounds for reps with a partner:
On a 2:00 clock:
100-meter run (2 kierrosta salissa)
10 thrusters in remaining time
– One partner completes a round, while the other rests; partners perform 4 rounds each.

Every 1:30 x 10:
1 Snatch Balance
- Start around 65% and build to a heavy single for the day

Partner Workout ( RELAY STYLE, one completes a full round then switch! )
40 rounds for time of:
1 Bar Muscle-up/ 2 strict pull up/ 2 partner assisted pull up/ 3 burpee pull up
2 Devil Press, 2x22.5/15 kg
4 Dumbbell Box Step Overs, 2x22.5/15 kg, 50cm
Timecap: 35 mins

25 bar-facing burpees
15 deadlifts (55/85 kg)
10 strict pull-ups

Scaled WOD
5 rounds for time:
10 bar-facing burpees
10 deadlifts
10 ring rows

Warm Up
3-4x20+20m sledge push + hand over hand pulling
then 2 rounds
5 Half Kneeling Thoracic Rotation w/Lift Off (each side)
5 90/90 Hip Switch w/Heel Lift (per side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
then 2 rounds
barbell prep as you like for snatch and cleans

Weightlifting
muscle snatch + tempo power snatch + tempo low hang snatch + hang snatch
3-4x1+1+1+1 reps @35-55%
Power snatch + Hang snatch + Low hang snatch
3-4 x 1+1+1 reps @60-75%
Tall snatch
3x3 reps@with empty barbell or max 25% of 1rm (focus on pulling first with straps and elbows, then fast under the bar)
rest 1-1.5 min bwn sets

rest few minutes after snatch before starting clean&jerk

muscle clean + slow power clean + slow low hang squat clean + push jerk + split jerk // (slow excentric dip) + (pause on catch) // on both jerks
3-4x1+1+1+1@35-55%
Power clean+ Low Hang squat clean + push jerk + split jerk
3-4x1+1+1+1reps @60-75%
rest 1.5-2 min bwn sets

Metcon
1 set at 80-90% effort on each 20 sec piece
Tabata (8x20 sec on / 10 sec off)
Echo bike

Establish your 5 RM sumo deadlift of the day.

You can restrict your workout by setting a time limit for your performance.

Every 6 mins for 24 mins do:
Run, 400 m
25 Sit-ups
25 Wallballs, 9/6 kg,

Accessory
For quality:
50 L/50 R Side Plank Hip Raises
30 Windshield wiper

Split up as desired!

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

1@70% 1@78%, 4×3@83%, 3+@83%, 1-2 reps left, rest btw sets 2-3min