3 rounds for time:
30 Air squats
20 Push-ups
10 Strict Pull-ups

Hip Thrust

7 x 3 @ AHAP

SO 3:00

”Kalsu”

For Time
100 Thrusters 60/42,5kg
5 Burpees to start and at the top of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. At the top of the minute (1:00) complete another 5 burpees. Repeat each minute until 100 total thrusters are completed.
Scale the weights so that you can do at least 5 thrusters unbroken.

*Everyone needs to do this benchmark wod at least once in their lifetime

TC: 30min

*HYVÄÄ ITSENÄISYYSPÄIVÄÄ! Tämä jumppa sopii loistavasti teemaan! ;)

Team of 3;
100-80-60-40-20
Power Snatch @35/25kg
Goblet Squat @24/16kg
Calories on the Rower/Bike Erg/Ski
- Goal: Smooth transitions and consistent pace.

• Rx+: @42.5/30kg & 32/24kg & Cals on Assault Bike
• 40:00 Cap

AMRAP 9

2-4-6-8-10....
Power clean 85/60kg (Lyly 100kg)
Strict Pull Ups
*After every rounds 30 double unders

5 x (1 x clean + 2 Split jerk ) @ 120-125% (SP)

SO 2:00

1x5x70%
1x5x75%
1x5x80%
- Rest 2min
- No bouncing, no tng, deadstop lifts

GHD Back extension
4 x 15
Add weights, as heavy as form allows

4 rds

6 Strict C2B
10 + 10 DB press
1 x Muscle snatch + 1 x Power Snatch (2 sek pause on catch) Heavy

Snatch high pull + Squat Snatch (Mid tight) 60-75%

15 sets. Every 1:30