WOD for Sunday, Sep 01, 2024

15 rounds w/partner
1 clean & jerk 90/60
3 box jump 75/60
6 wallball 20/14
rest while partner completes a round

you go, I go
15 rounds for both

Back squat
5 x 4 @80-85% of 3rm

4 rounds
in 90s
20 sit-up
AMRAP box step overs w/ dbs 22.5's/15's
90s REST

(3 rounds
5-8 strict chest to bar pull-up
8 double db pushpress
2min rest)

8min AMRAP
10 push-up
16 db snatch 22.5/15

For time
1,2k/1k row
60 deadlift 80/55
40 toes to bar
60 kb swing 24/16
40 v-up
600m/500m row

Find daily max in the following complex (10min)
Squat clean + hang squat clean + 2 front squat

then perform 4 sets every 2min of
squat clean + hang squat clean @80% of daily max

30 barbell row & 30 lu raises

10min AMRAP
3 wallwalk
9 one arm devils press 22.5/15

10min AMRAP
7 ring dip
49 double under

BENCHMARK-WOD

"Omar"
For Time
10 Thrusters 42,5/30
15 Bar-Facing Burpees
20 Thrusters 42,5/30
25 Bar-Facing Burpees
30 Thrusters 42,5/30
35 Bar-Facing Burpees

STRENGTH
Wendler week 3

Deadlift 5 – 3 – 1+ @75-85-95%
laske painot: 1RM x 90%

STRENGTH
Wendler week 3

Bench press 5 – 3 – 1+ @75-85-95%
laske painot: 1RM x 90%