For Time in 18min Time Cap:
10-9-8-7-6 HSPU
1-2-3-4-5 HPC 60/40 (Rx+ 70/45)

then
30 15cm Target Burpee
then

5-4-3-2-1 HSPU
6-7-8-9-10 HPC

WOD:
(Vähennä riven painoa joka kierroksella 10kg. Viimeinen kierros tehdään tangolla)

• rive taskulta 60/50kg x10
• Farmarikävely 20+20kg / 10+10kg 20m+20m
• T2B x10 -punnerrus x 10

Postaa aika.

5-10-15-20-15-10-5
Box Jumps
Burpees
+2 Wall Climb after each round

1 min ME kb clean and jerk 24kg/16kg alternating
1 min rest
5 min AMRAP
3 front squats 60kg/45kg
3 thrusters 60kg/45kg
3 push presses 60kg/45kg
1min lrest
1 min ME kb clean and jerk 24kg/16kg alternating

Partner WOD
30 Burpees over partner 1 (partner 2 holding plank position)
30 Burpees over partner 2 (partner 1 holding plank position)
100 KB Swings 32/24kg (together, one at the time)
30 Pull Ups (while partner 2 hanging on bar)
30 Pull Ups (while partner 1 hanging on bar)
100 Box Jumps 61/51cm (partner in "wall sit" while other jumps)
30 Toes to Bar (while partner 2 hangs on bar)
30 Toes to Bar (while partner 1 hangs on bar)
100 Front Squats 42,5/30kg (together, one at the time)
30 Burpees over partner 1 (partner 2 holding plank position)
30 Burpees over partner 2 (partner 1 holding plank position)

2 RDS:
02:00 250m Row + ME Power Snatch 50/35
02:00 Rest
02:00 25 KBS 24/16 + ME CTB Pull-up
02:00 Rest

Reisi-pakara-pohje rullalla

3 rounds for quality and load:
*100-150 Farmers walk ( with kettlebells )
*15 m Overhead weighted lunge (dumbbells or kettlebells etc.)
*10 High box jump

-unbroken sets in farmers walk and overhead walking lunge

BBG

1) 5X1 Clean from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed

2) 5X1 Jerk from blocks – work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Cleans (full) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3X1:30 ME Strict Muscle-Ups – rest 2:00

Conditioning

12 minutes to complete-

4 rounds of:

15 Shoulder to Overhead 135/95#
15 C2B Pull-ups
50 Double-Unders

With the remainder of the 12 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

*Score is total reps of Burpees.

BB Cycling

1) Power Snatch: 4X5 – work to a 5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed

Strength/Skill

*Sequence ends on 4th set of HSPU.

1a) 4X1:00 ME Strict HSPU w/ added deficit (set 1 on floor, set 2 on 1 10# plate, set 3 on 2 10# plates, set 4 on 3 10# plates) – rest 2:00

1b) 3X15 Reverse Hypers /// Russian Hammer – medium/heavy, rest 2:00

Conditioning

3 rounds for time of:

50 Double-Unders
30 Wall-Balls 20/14#
10 Muscle-Ups

TC: 20 min (próbując MU)