WOD for Monday, Jun 14, 2021

Pariskaba laji 3
"Machoilu"
4 Rounds
in 4minutes time complete:
4 Rounds of
3 power clean
3 front squat
3 shoulder to overhead

4th round is an AMRAP

weights increase each round
40/30
60/45
80/55
100/65

split repetitions as you wish

12min AMRAP
300m run
30 db hang clean & jerk 22,5/15

12min AMRAP
300/250m row
25 wallball

Pariskaba laji 4
"Jokeri"
30-20-10
deadlift 80/55
heels over hips
20-15-10
deadlift 100/70
toes to bar (or 40-30-20 heels over hips)

holds on the 1st part of the workout:
toes to bar = bar hang
deadlift = dl hold

for reps
3 Rounds
unbroken set of push-ups
rest 1min between rounds
3 Rounds
unbroken set of strict hspu / pike push-ups
rest 1min between rounds

5 Rounds
1min AMRAP
burpee box jumps 60/50
1min REST

snatch + hang snatch
3 x 1 + 2 @60-70% 1rm
3 x 1 + 1 @80-90% 1rm

snatch pull
4 x 3 @90% 1rm

5 Rounds for reps
1min ski cal
1min kb swing
1min double under
1min sit-up
1min rest