Single Arm Overhead Sit-up: 3 x 8-10 each. Rest 60s
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Clean
3 rounds
RPE 6 - 7
A Muscle clean + front squat 3 + 3
B Tall clean x 3 (65 - 75 %)
C Hang clean pull + hang power clean 1 + 3 (65 - 75 %)

3 rounds
16/20 calories of rowing
rest 1,5-2 min bwn rowings.

For Time:

Buy-In Row 1000/900m
....
21 Deadlift 70/50kg
18 Wallballl 20/14p
15 Deadlift 70/50kg
12 Wallball 20/14p
9 Deadlift 70/50kg
6 Wallball 20/14p

3x10min AMRAP

Buy in 20m HS walk /
Then AMRAP with:
10 pistol
5 power snatch 50/35kg
10 push up
1 rope climb
REST 4min

Buy in 20 MU/ C2B
Then AMRAP with:
10 KB swing 24/32kg
5 Burbee to target
10 WB
5 pull up / C2B
REST 4min

Buy in 20 hspu
Then AMRAP with:
10 sandbag / D-ball squat
5 ring dips / mu + 5 dips
10 T2ring
5 High box jump
REST 4min

Warm Up
Rowing
1:00 easy + 30s moderate
1:00 easy + 30s moderate/fast
1:00 easy + 30s fast
then
5+5 squat strech
5 dynamic squat strech
10 scapula push ups
5 push up to downdog pose (venyttele pohkeet)
forkkujen venytykset

Metcon
For Time :
5km Row

Accessory
2-3x15+15 single arm db press @7.5-10/12.5-15kg
2-3 x 15-20 laying knee curls on rower
20 v-ups + 30s hollow hold + 30 flutter kicks
rest as needed.

3 rounds each for time

150 DU's
30m plate OH walking lunge
15 burpee box jump over

rest 90s.

Push Press
5x every 3 min
5 reps, 5 s. pause at front rack

Rive ja työntö

A,
Tempo Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 secs down and up.

B,
Every 1 min for 30 mins, alternating between:
15/13 Row Calories
1x [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]
7 Clean & Jerks, 61/43kg

C,
5 rounds for quality of:
Hollow Hold, 15 secs
Handstand Walk, 15m