Overhead position:
thoracic spine mobility with double ball and a plate 2min

External rotation of the shoulder: back against a pillar, bending your elbow so that you can get a grip from the pillar above your head, holding the elbow close to your head, sink a little lower by bending your legs, use a voodoo floss band in the shoulder if needed 2min/side

3-3-2-2-1-1-2-2-3-3

WOD;
12 min AMRAP
10 kb snatches/hand 24kg/16kg
20 steps of walking lunges
10 kb clean/hand 24kg/16kg
30 doubleunders

Etukyykky
5x5 75%1RM

6 sets of:

• two cleans
• two front squats
• one split jerk

5 Rounds 2min on/ 2min off: 10 Barbell Front Loaded Walking Lunges 60Kg remaining time Row as far as you can.

4 rounds
10m handstand walk
6 strict pull ups
10 pistols (alternating)
10 box jumps 60cm/50cm

14 x Push Up
14 x KB-Swing
14 x Box jump

14 min AMRAP

21-15-9-9-15-21

Deadlift 102 kg
Burpees

3x5min AMRAP, 1 min rest in between:
burpee
row (cal)
shoulder-to-overhead (plate)
squat (on the med-ball)
sit-up

1 minute per movement, continuing to next movement without rest.