5 PS/min (20/15 kg)

20s Active Deadhang Hold
(scaps down and back)
10 Scap Push-ups 2020
10 Bottoms-up KB Press

3 Power Snatch 45/30 kg
15 Jumping Pull-ups
15 Box Jump-overs
Rest 1 min

Wodi/

10 E2MOM

3 x Hang squat Snatch + 2 x Squat Snacth @ 60%
8 Strcict HSPU

Pystypunnerrus 5x5@AHAP

Sarjojen välissä 5 korkea boksi hyppyä

Vatsat 300kpl

"EMOM 15'
1: D-ball FS
2: Russian twist w. plate
3: Sled pull
4: Ring push up
5: Air bike"

For time:

• 9 thrusters
• 1000m row
• 15 thrusters
• 1000m row
• 21 thrusters

Men: 65 lb.
Women: 45 lb.

5 Rounds x 60s ( 30:30- work:rest) each station
1) Wall balls
2) KB Sumo Deadlift High Pull @ 24/16kg
3) Row for Calories
4) Ground to Overhead with a plate @20/15kg
5) Double KB Front Rack Carry @24/16kg
6) Rest

Don't bother counting reps today, just work!

Wodi/

Run 20 minutes
Row 15 minutes

3 rds

10 + 10 Side Crunch
50 Russian Twist 20/15kg
8 m HS walk

• 6 Round of:
Handstand Walks 10 m o Handstand Push Ups 10 reps
Double DB Hang Power Clean (2X22.5/15Kg) 10 reps
Toes to Bar 10 reps