10min AMRAP
10m handstand walk
6 x backsquats 100kg/65kg
10 pull ups

A: Styrka/färdighet
5x 2clean+1jerk @ 80%
Front squat: 6x2 @ 85%
Push Press 5x2 @ 85%
B: WOD
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
Etc.

3 Rounds
50 DU /100 SU
20 m Walking lunge w/KB 16/12 kg

Deadlift 3RM 3 RM

A: Styrka/färdighet
5x 3 position snatch(ground, knee,hang) @70%
5x5 clean pull @ 85% clean
B:WOD
30min emom:
1: 15 thrusters(unbroken)/15 Wall balls
2: 10 TTB/hanging knee raises
3: 30 DU/Öva Du 30 sek

Lämmittely: hölkkä 5-10 min
Sen jälkeen 7 x 1000 m, sykealue 75-80 %, palautus 2-3 min erittäin kevyttä hölkkää tai kävelyä, sykealue reilusti alle 70 %
Loppuverkka 5-10 min kevyesti hölkäten

Deadlift 10-5-3-1-1-1-3-5-10 reps

3 rounds for time of:

• 10 strict knees-to-elbows
• 155-lb. power snatches, 10 reps
• 10 strict knees-to-elbows
• 10 burpees

Banded Shoulder Series
Shin Box
Hamstring Kicks + Hip Openers
Drop Squats
Dead Bug- Tripple B
Forearm Torsion Conrol
Leopard Crawls

3x20 Backrack lunges (10/10)

Then

Accumulate 2 minutes L-sit.