5 rounds for time:
200m Skillmill Run
1 Rope Climb, no jump / 4 Strict Pull-ups
6 HSPU
- Rest 1min

VOIMA 5/9

Push press

every 2min x4
4 push press

A:
Power Clean + Squat Clean + Front Squat + Jerk ( any style)
- touch n GO reps with the cleans
- 2-3 mins btw heavy sets
- Good form
- 5-6 sets

B:
For time with partner (You GO , I GO )
20 Hang Power Clean + 1 Jerk
19 HPC + 2 Jerk
18 HPC + 3 Jerk
.
.
.
Last set
1 Hang Power Clean + 20 Jerk
Weight @60/43kg

Timecap : 16 mins

Half Kneeling Band Paloff Press: 3 x 10 each. Rest 60s.
+
15 breaths (6s inhale, 1s hold, 6s exhale, 1s hold)

Every 2min for 12mins (6 rounds):
5 Hang Power Cleans 60/42kg
10 V-ups
15 Air Squats

WOD

20 min AMRAP

Max rep strict pull ups

Every break perform

5 single arm DB/KB deadlift each arm

5 single arm DB/KB front squat

At home

Max rep bent over rows

Use weight that you can achieve around 10 reps

WOD

AMRAP 30in with a partner:

30 double unders
15 pull-ups
15 press-ups
100m sprint

5 Rounds
40s work/20s rest
single arm KB swing alt.
t-plank
sit up
OHS/Front squat (15/20kg)
burpee

5 rounds for time:
15/12cal Row
4 Wall Walks
15/12cal Ski
8 Burpees
12/10cal AB
12 Box Jump Overs 60/50cm

Facepulls 3x20

Vipunostot taakse 3x10

Penkki 5x3 (70-72,5-75-77,5-80%)

Penkki käsipainoilla 3x5-8
-ala-asennossa 2 stoppi kunnon venytyksellä

Pystysoutu tangolla 5x15