Total 105 min
Skillwork: HS/HSW practice for 10 min
WU: 10 slamball, 10 pallonheitto ylös, 3x5 pallonheitto parille maasta selällään, 4 x 5-loikka, 10 askelkyykky, 5 jännehyppy

A.
Every 45 seconds, for 18 minutes (8 sets of each) perform the following:
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch.
30 32.5 35 35 35 37.5 37.5 37.5 :)

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 4 reps @ 85-90%

C.
Complete as many rounds and reps as possible in 8 minutes of:
3 Muscle-Ups > strict pull ups
6 Ring Dips
12 Kettlebell Swings (32/24 kg)
Result_ 4 + 1 = 85 reps

D.
Three sets of:
Weighted GHD Hip Extension x 8-10 reps @ 2013
8x5 kg 2x8x10 kg
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111
8x35 lbs
Rest as needed
Weighted Plank x 45 seconds
20kg
Rest as needed