5 singles on top of the knee.

3 rounds for time:

21 push press
21 box jumps
15 press ups
15 sit ups
9 pull ups
9 burpees

LAX delts + chest
Banded hamstring
Floor slides (aka wall slides on the floor)
t-spine rotations
Dowel on spine- neutral spine double and single leg hinge practice
Slow-Mow dead bugs
Half Push Ups

Banded lat and chest
wrist prep
scap push/pull
shin box
ankle mobility

wup:
squat hold 3x 20:10

A: Styrka/färdighet
Lunge steps 4x8/each leg @ 40% 1 rm back squat
Push Press 5x5 @ 75-80% tungt men faila inte
B: WOD
Öva jerk fotpositioner I 10 minuter
+
5rounds for reps:
30sec amrap ring dips/push ups
30 sec rest
30sec amrap CTB/pull ups/ring rows
30 sec rest

Perform as many reps as possible in 11 minutes:

Weighted step ups on the box- 10reps
20 Second Handstand Hold
V- sit ups- 8reps

A. Hang Snatch daily max

B. 5 rounds for time:
10 Hang Squat Snatch@50% of A
400m Run

C. 15 Inchworm with 3 sec pause at the bottom pos

2 Stict Press+ 3 Push Press = 1 set
5 sets

4 min AMRAP
5 Thruster 65/35
8 Burpee over Bar
---1 min rest---
4 min AMRAP
5 Thrusters 75/45
8 Burpee over Bar
---1 min rest---
4 min AMRAP
5 Thrusters 95/65
8 Burpee over Bar

Find max in:
Power snatch + 3xOHS

• Do additional 3 sets with 75-85%.