Pystypunnerrus 3 x 3

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Snatch + Hang Squat Snatch
85-90% of Day 1 Heavy 2 reps
Le percentuali sono riferite alla doppia pesante di Squat Snatch trovata nel day 1

3 Sets

6 Single Kettlebell Lateral Box Step-ups 24/20" (3+3)
:20 Second Hollow Hold
100m, Single Kettlebell farmers carry (vaihto 50m)

Mixed intervals at sustainable effort:

8 min
20 cal bike
10 KB swings
40 Double Unders

4 minutes rest

8 min
20 cal row
10 m quadruped crawl
10 ring rows

4 minutes rest

8 min
15 cal ski
20 m walking lunges
30 s active bar hang

A: Clean&jerk 2+1, 1+2 up to heavy
B: Snatch pull (slow motion)
C: Push press in split position

3 rounds:
10 Wallball
10 Lateral Jump over Wallball
10 Mountain Climber

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10 Double Banded Passthrough video

20 Minute AMRAP:

10 Pullups
95# Deadlift, 5 reps
95# Push Press, 8 reps

This WOD really tested my grip strength. Need to do more work with rock rings.

E90s x 10
Snatch pull + snatch + OHS

Climbing Weights

15min:
-band-pull-aparts x20
-kyykky x20
-jalkanostot maaten x10

Stoppi-kyykky 5x3x60% (3s)
Sumo-veto 4x8x40% (tekniikka)

15min:
-facepull x20
-askelkyykkykävely x1 suora
-situps x20

AMRAP 15'

5 Double DB Push Jerk 22,5/15

7 Box Jumps