For Time
2 Rounds

30/24 Cal Bike
30 DBL KB Deadlift
15 toes to bar
15 Hang Power Snatch

@2x32/24
@52.5/35kg

3 rounds of
30s. DU's
5 1-arm ring row
4 1-arm DB OHS e/s

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2 rounds 3 reps each
- sots press behind the neck
- OHS
- snatch Pull
- snatch pull under
- split snatch (focus on leg ext.)
- high hang snatch
- snatch

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Snatch
7 x every 1:30
2 snatch @ AHAFA

Deficit Strict Handstand Push Ups

5-9 UB : 3-2-2-1-1
10 - 14 UB : 4-3-3-2-2
15 - 19 UB : 9-8-7-6-6
20 - 24 UB : 12-10-8-6-6

Deficit 2"/1"

EMOM 10

Even : 25m Kick
Odd : 25m Pull

Every 10:00 x 3

400m Swim

Emom 21:

1) Kulmasoutu (Kp/Kk)
2) Eukyykky
3) Pystypunnerrus

*Toistomäärät joihin kuluu n. 30-45s.

EMOM 16

1 min : Side Plank 0:30 / Each
2 min : 3 - 5 Strict Pull Ups
3 min : 20 DeadBug
4 min : 35 Single Unders

18 Min AMRAP

30 DB Snatch 25/17.5
15 TTB
Rd1) 400m ski
Rd2) 150 DU
Rd3) 22 Burpees to target
Rd 4) 400m ski
Rd5) 150 DU
Etc..
- Score is rounds
- alt. b/w ski/DU/burpee every round

Rive ja työntö

4 x 6 (3-0-X-1)

4 rounds

20 sec double db Z-press
10 sec Double Db OH Hold
20 sec Double Db Z-Press
10 sec Double Db Seated Frontrack hold