Overhead squat 1 RM

Power Snatch 1RM

3 rounds for quality
10m HS-walk
10 HSPUs
36 HBRs
36 ABRs

Start up
stretch for 4 mins

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

3rds(8
10 hip rots
10 arm circles
10 (180) jumps

Metcon/*Rx(24)
1600m run
25 wallballs 16/12-*20/14
800m run
50 du's x3 singles
400m run
25 mb sit up 16/12-*20/14
200m run

gym goat/cc movements(10)

Finisher
60 wood chops
2 min lax ball smash
2 min hip opener

Start up
stretch for 4 mins

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

3rds(8
4 walkouts
8 walking front kicks
12 goodmornings

bench(15)
6x3

Metcon/*Rx(12)
amrap 12
100m run
8 deadlift 135/95-*185/125
16 bf burpees

work up to hvy deadlift(10)

Finisher
50 dbl crunch w/leg ext
30 sec mod y hold
2 min chest opener
2 min hamstring stretch

tempaus
1@70
1@75
1@80
1@85
1@90
3x1@80
Rive+työntö
1+1@70
1+1@75
1+1@80
1+1@85
Työntöveto 3x2@90%
Takakyykky 3x3@70%

10-15mins
3-5 rounds
20-30s. Hollow hold
Shoulder taps seinältä tai boksilta x16-20
Hs hold 20-30s. boksilta tai seinällä

For time:
7 sets of 40% max reps
- 30sec Rest btw sets

In 1min:
Max reps handstand push-ups

Keskittyen lapapitoon.