A. 3 sets at heavy weight of:
3 front squats + 6 back squats

B. With partner for 12 minutes:
3 devils press 2×22,5/15kg
6 front squat 2×22,5/15kg
9 box jump over 60/50cm

EMOM 40:
1. 15/12 cal row
2. 5 c2b + 5 burpees
3. 14/11 cal ski/bike
4. 10 dumbbell snatches + 20 double-unders

A. Push press
Build to a heavy 4
Then 2×4 80-85%

B. For time:
500/400m row
15 power clean & jerks 52,5/35kg
5 wall walks

A. Handstand walk practice

B. AMRAP 12:
2-4-6-8-10-12..etc.
Toes-to-bar
Thruster 42,5/30kg
Strict HSPU

A. Squat snatch + Hang squat snatch
Build to a heavy set + 2 sets at 80-90%

B. 4 rounds of:
8 hang squat snatches 42,5/30kg
12 bar over burpees
16 wall balls

WODliiga 2/23:

Parin kanssa aikaa vastaan
Soutu 3000m / 2750m / 2500m
(miespari / miesnaispari / naispari )
Aina kun vaihdatte soutajaa, tehdään synkronoidusti ilmakyykkyjä 10-15-20-25…

Timecap 15min

Tulos: aika / soudetut metrit

A. 3 sets of:
4 front squat + 8 back squat

B. For time:
30/24 cal row
20m dual kb front rack walking lunge 2×24/16kg
10 burpees over rower