12 min E2MOM (6 rounds)

OHS 1+1 (One OHS with long pause and one normal OHS)

7 sec pause in bottom position
15 sec pause in top position
1 sec pause in bottom position
1 sec pause in top position

Increase weights every set.

Lax ball IT band + Piriformis
KB arm bar
KB ankle Opener
KB goblet Squats
Hip circles
Leg swings
Lunges with core twist

SOD :

Half saddle ( that painful quad stretch from last week)

20/17 cal Row or assaultbike
5 deficit hspu (kipping)

A: Styrka/färdighet
Snatch Pull 5x3 @ 90-100% 1rm snatch
Behind the neck snatch push press 5x3
B:WOD
3x Max strict chin ups
+
5rft:
16 alternating DB snatch 20/15kg
10 Box jumps

50 % Etukyykystä

5 x 10 x raakarive riipusta + 10 x thruster

2-3 min lepo

75 back extension
50 GHDSU

Pilko niinkuin haluat. Jos selän nosto epäselvä kysy valkulta.

Two rounds for time

Deadlift, 24 reps (RX 134kg)
Box jumps, 24 reps (50/60cm)
Wallball shots, 24 reps (9kg)
Bench press, 24 reps (88,5kg)
Box jumps, 24 reps (50/60cm)
Wallball shots, 24 reps (9kg)
Clean, 24 reps (65kg)

3 x 2000 m soutu, 2 min lepo

A. 5K Run - every minute start with 10 Air Squats

B. 150 SU for time

A. Front Squat heavy triple from the ground

B. 1 x max reps@80% of A

C. AMRAP 20:
350m Run
20 Over the BB Burpee

D. Side Plank x 30/30sec x 3 sets