3 Sets:
8 DB Lateral Raise
10 Single Arm Ring Rows (each arm)
20 Dead Bugs (1=1)

3x2 Pause Snatch Pull @100-120% 1RM Snatch
- Pause 3sec on top of the knees
- Rest 2min btw sets

Successory EMOM16
a) alt. turkish get up
c) 8-16 + 8-16m s.a. kb bottom up OH carry
b) 10-15 double db rear delt flies
d) 6-12 + 6-12 side plank knee tuck

Työaika 30-45s / min."

6 Rounds for time
50 squats
25 ring dips

Handstand Skill Circuit – 2 to 3 rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall facing flutters

In teams of 3. 1 working, 1 in hold, 1 resting.

Half of the teams start at A, half from B.
Alternate full rounds.

A) AMRAP 10:
5 Burpee box jump overs
10 Sit-ups
15 Air squats
Hold: Plate OH hold 15/20 kg

Rest 1 min

B) AMRAP 10:
5 Wallballs 9/6 kg
5+5 Medball OH lunges
7/10 cal row
Hold: Plank hold

Rest 1 min

C) AMRAP 10:
Syncro Korttelijuoksu, then straight into...
AMRAP syncro burpees with your team!

The result is A+B rounds and burpees from the C.

Voima
E3MOM, 3rds
single arm dumbbell bent over row 8+8

WOD
3 rounds, work 40s/rest 20s
1. kuulan pyöritys vartalon ympäri
2. kb swing
3. goblet squat
4. kb hang clean + jerk alt.
5. russian twist
- Huom! KEVYT kuula

-1 x10 kipping
-1 x 5 PRM kipping pull-ups
-2 x10 ”hip pop”
-2 x 5 ”frog kick”
-2 x 5 kipping pull-ups

2-3rounds:
10 ghd hip extension + 15s hold
10-20s L-sit

Hang Power Clean
Find 2 RM /Practise Technique