6 Kierrosta aikaa vastaan

12 Rinnallevetoa riipusta + työntöä 30/20kg
3 Korkeaa boxihyppyä

AMRAP 20

Row 400m
Max Strict HSPU Unbroken

( scale as you can perform 5 hspu fresh )

Power Snatch

5 x 2 x 73 - 78% Of snatch

1a) Back Squat 3x1x95%
1b) Strict HSPU 3x10

Muscle Snatch

5 x 5 @ light weight

Weighted Strict Ring Dips

( based on max test )

5-10 Unbroken : 3-2-1-1-1
10+ Unbroken : 4-3-2-2-1

Built weight each set.

3 Rounds

1:00 Row
5 Push Ups

Warm Up
2 times with ski/jump rope
40s easy + 20s moderate + 10s fast + 50 single unders , rest 30-45s bwn sets
then
5 inch worm with push ups
5+5 squat strech
15 gtoh with 10/15kg plate
:30 Wall Walk Hold

Gymnastics
Every 2 min for 10 minutes (5 sets)
30-40 double unders
3-4 wall walks

WOD

5 sets
6-8 double kb hang snatches @2x16/24kg's
10-12 box jump overs @60/50cm
50m farmers walk @2x16/24kg's (speed walk)
rest 2-3 min bwn sets

Accessory Work
3 sets
6-8 weighted single leg hip bridges R/L
8-12 weighted single leg calf raises R/L
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min calf smash with roller
1+1 min shins smash with roller (säären ulkosivut)
1-2 min achilles strech on box R/L
1-2 min banded bully strech with green band

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20min for quality:

10-15m Handstand walk/30s handstand hold
20 Sit-ups
20 Back extensions
50 Double unders

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WARM-UP:

2-3 rounds

3-5 Wall climb
10-20 Shoulder taps in handstand
1min Rope jump
30sec Puppy pose at wall

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For time
200 hollow rocks
EMOM 5 burpees