Lämpö:
8 min
10 Banded Hands Ups
15 Leg raise (bench)
4 KB/DB Deadlift + 1 broad jump

Raakarive polvelta + 2 x työntö
2 x (1+2)x60%, 2 x (1+2)x65%, 2 x (1+2)x70%, 2 x (1+2)x75%, 2 x (1+2)x80%, 2 x (1+2)x85%

Työntöveto + Rive (polvelta)
1+1x70%, 1+1x75%, 1+1x80%,2x( 1+1)x85, 1+1x90%, 1+1x95%

Takakyykky 4x3x80%

Snatch High Pull

4x2

80-90% 1 RM Snatch

7x Every 90s:

1 Snatch Pull + 1 Hang Power Snatch + 1 Snatch Balance

50-70% 1 RM Snatch

AMRAP 14

5 Bar MU
8m HS walk
20 pistols alt.
8m HS Walk

Penkki 3x6x60%, 3x65%, 3x70%
Kyykky 4x3x70%
Kapea penkki 4x6
Kulmasoutu 4x8

1-2-3-4-5-6-7-8-9-10 reps for time of:
Unbroken T2B

TC 7min

3 sets:
10+10 DB One legged deadlift + lunge step back

First all 10 reps with the left leg and then with the right leg.
Choose a weight you can go UB.

Rest 1-2min

For time:
Stepping lunge x 100 both leg (barbell 20 kg/ 15 kg)

Taking rest, penalty 2 x wall climb

Time cap 10 min

A-push up
Wall/free tripod, knees to elbows, hip extension, knees of elbows, leg extension
Handstand against the wall
Negative HSPU (5 sec down)
Strict HSPU

Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(15)
Amrap 15
5 push press 75/55 or 115/75
10 sit ups or ghdsu
5 front squats 75/55 or 115/75
10 cal row

Opt(12)
4x3 deadlift tng(keep load where you can tng w/good form)
2x8 back squat tempo 2-1-2-1
5x5 ghdsu
3x200m run

Finisher
50 oblique crunch
1:00 min pigeon