Warm up
30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
1.5 min row or air bike
10 double db deadlifts
10 double db hang cleans

10 double db push press
10 box step overs with body weight only. Käytä keveitä painoja lämmittelyssä.
then
2-4 reps of WOD Movements 3 times before starting wod (increase load step by step)

WOD

3 sets
For time
5 double db devils press
10 double db weighted box step overs
15 ghd sit ups / 20 v-ups
20 wall ball shots
rest 1:1 bwn sets
time target 3-4 min on each , cap 5 min.
RX Weights 2x15/22.5kg's (scale the weight good for you) goal is to be able go straight after devils press to unbroken set of box step overs. this will be more challenging
it may look.

Weightlifting&Strenght
Every 2.5min for 9 sets
3x hip snatch + hang snatch (above knee) + hang snatch (below knee) @50-60%. (all power snatches )
3x hang power snatch + hang squat snatch (above/below knee) @60-70%
3x power snatch + hang squat snatch @70-80%

Snatch Pull 3x5 reps @90-100% of 1rm snatch (käytä remmejä jos mahdollista, kiihtyvä veto)
rest 2-3 min bwn

Cool down

Cool down
2-3 min light cardio
1-2 min glute smash with roller
1-2 min pigeon pose strech (each side)
2+2 min banded bully