hip mobility 20 minutes

AMRAP 15 min

21 HPC
15 PJ @ 65%
9 bar over burpees

3 Rounds For Quality:
40 GHD Sit-Ups
20 Hip and Back Extensions
Accumulate 1:00 L-Sit

5 x 1000m Row
2min Rest btw sets

Run the rest of the time.
Every 3min, 10 burpees.
Score the distance you ran.

Front squats
Front squats as fast as possible for 50 reps
use your bodyweight. Mark down the time.
The weight should be something what you could
do 25 to 30 reps unbroken.
Rack the bar as many times as you want.
Do not use belt. Use abs.
Use same weight as last week.

Power snatch
5 touch and go reps @75%
5 touch and go reps @77%
5 touch and go reps @80%
No straps.

Box front squat 4x6x50%

EMOM 12 min

7-9 pullups
10 hollow rocks
7-9 squats with ball
20 russian twists

PNL = Painonnostajan lenkki 25-30 min .
Kävelyä 5 min.,
Hidasta juoksua 5 min + reipasta juoksua 200m.,
Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
Kävely 200m + kova spurtti 30 m.,
Hidasta juoksua 5 min.,
Kävelyä 5 min

WODYour text here...

AMRAP 7min

10 Power snatch 65/75lb
3 bar muscle ups

3min rest

AMRAP 7min

10 GTOH 135/95
6 toes to bar