*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@40%, 5@50%, 5@60%, sn-% / ohs-%, rest 2-3min

30 min

• 2 min er
• 5 DL 2x24kg kb
• 10 Pushups

Handstand walk/hold

Build up to 60-65% with Triples or Doubles.
— Then
EMOM 10:
1 Back Squat
- Build up by feel

3 rounds:
10-15 Back Extensions
7,5m Double DB Front Rack Walking Lunges 15/10kg
:30 Forearm Plank
7,5m Walking Lunges (no weight)
- Rest 1min btw sets

5min Row Intervals:
Each minute -5sec from your pace, so that your last rowing minute (-20sec) is about your 5K PR pace or little less.

AMRAP 14

2 bmu / 4 chest to bar / 6 pull ups
4 kb shoulder to overhead 2x20/16kg
6 kb front squat @2x20/16kg
4 burpee box jump @60/50cm
after every 2 rounds: 1 legless rope climb / 2 rope climb / 3 zombie

Handstand
– harjoitellaan käsilläseisontaa seinää vasten vaiheittain. Tarkoitettu niille, joilla on haasteita päästä käsilläseisontaan.

E2MOM, 5 rounds
1-3 x Handstand
10x kb snatch

EMOM8
1: 15-20 box dips
2: 10+10 side vups

EMOM8
1: 14-20 renegade row
2: 15-20 situps

E90s x8 alternating AB
A) 8 seated DBL DB/KB press
B) 8 BB pendaly row