Overhead squat

8x2@70% - AHAP

For time

500 m row
50 pull ups
500 m row

Taskuilta tempaus
8x2@45-60%

Korkea Te- veto polvenalta (samaan vauhtiin) + Tempaus

8x3+1@80-92%

Boksi hypyt 8x3 max korkea

Leppooo ja huoltoo

Midline
3 Giant Sets:
10 Barbell Good Mornings
Max Strict Ring Dips

Conditioning
AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

VAPU, niskasta saksissa 3x5

Raakarive + rive riipusta, puolesta reidestä

1+1@70 x 5

VAPU, 2 sekunnin pito ylhäällä

3x3@85%

Dippi
4@95%
4@100%
4@105%

Strength
20 mins to establish a 3rm
Front squat 1st rep must be a 3 sec pause.

Wod 8 min ascending ladder
Of Thrusters
30 DU - 1 thruster @45/32.5
30 DU - 2 thrusters
Etc.....

Wod: sprint Wod aim to go unbroken for as long as possible , test your range on thrusters!

Snatch skills
On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
Low-Hang Squat Snatch (Drop From Overhead)
Squat Snatch

30-20-10
DB Thrusters
Pull Ups
Men: 2 X22,5kg  DB-s/24 kg KB-s

Women: 2X15kg DB-s/16 kg KB-s