Hip mobility/rom wod +

12 rds, round start every 1:30
5 HSPU
10 HR Push ups
7+7 pistols

1-1-1-1-1-1 of:
BB Squat Clean Start @ 82.5% 1RM and add weight by feel.

Target is complete 6 good sets, not to hit a max

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
4 gob squats
4 pull ups
4 v-ups

Metcon/*Rx(14)
20-10-5-10-20
front squat 75/55-*95/65
ttp/hkr/kne/*ttb
burpees over the bar

Or do/redo 18.5

box squat(15)
5x1-climb

Finisher
100 alt toe touch
30 band pull aparts
2 min quad stretch

EMOM 10
3x Double Kb Deadlift
3x Double Kb Hang Power Clean
3x Double Kb Push Jerk

-Sama kuulapari joka liikkeessä

In teams of 3 for time:
Row 2000m
Then,
12 Rounds of:
21 Wallballs (20/14)
15 Deadlifts (70/50kg)
Then,
Row 2000m

• 40:00 Cap

GHD Hip Extension 5 x 12
Add weights if possible

Front Squat 4x5 (V2)

-Sama paino, jätä 2 toistoa "tankkiin"
-2min lepo

5x2min (max 1min work)
Reps: 10+10+5+5

1. Jumping Squats (Plate)/Split Jumps

2. Push Ups/deficit push Ups

3. V-Ups/Knee Hugs

Penkki 3x2x92,5%
Stopparipenkki 3x3-5
Kulmasoutu käsipainolla 100 toistoa / puoli (12-30 toiston sarjoja)

Snatch
1)
15 minutes to establish heavyish snatch. Pause under the knee.
2)
Build up for a heavy single
3)
EMOM 9
1. 3 snatches
2. 2 snatches
3. 1 snatch