Rx´d
For time:

30/20cal row
15 thruster @40/30kg
10 bmu
rest 2min
30/20cal row
15 thruster
15 c2b
rest 2min
30/20cal row
15 thruster
20 ttb

Scaled

For time:

20/15cal row
10 thruster@40/30kg
10 pull up
rest 2min
20/15cal row
10 thruster
15 ttb
rest 2min
20/15cal row
10 thruster
20 burpee over bar

Targets under 4min each set

Snatch Balance 6x2

PARTNER AMRAP 20 MIN
30 Power snatch 50/35kg
30 Overhead squat 50/35kg
50 Power clean 50/35kg
50 Back squat 50/35kg

EMOM: 3 sync burpees

EMOM x 9 MINUTES
MIN 1 - :45 Alt. Deadbugs w/:02 Pause
MIN 2 - :45 Alt. Banded Crossbody Pull Aparts*
MIN 3 - :45 Child's Pose

*Arms begin out in front w/palms up. Pull up and diagonally, bringing one hand up and the other down. Hold for a :02, return to center and then switch. Make sure the shoulders are not shrugging up.

LÄMMITTELY
Kävely urheilupuistolle
3 kierrosta:
20m viivajuoksu
10m karhukävely
10 down-ups

KESTÄVYYS
Circuit 20min (40/20):
Burpee
Air squat
Shoulder taps etunojassa
Linkkuveitsi
Roikunta

Lopuksi dynaamista venyttelyä

Rx`d

For time:
100 DU
25 hspu
100 DU

Scaled

For time:
60 DU
15 hspu use abmat if needed
60 DU

Target under 4min / Time cap 6min

27-21-15-9 reps, for time of:
Row calorie
Hang power snatch, 30kg

Time cap: 12 min

5 rounds for max reps of:

10 back squat, 65% of 1RM
Strict pull-up, max reps
Rest 2 min

2-3rounds:

10-15 GHD hip extension
30-60s D-ball/sandbag hold

3 rounds:
15/12cal AB
15 GHD Sit-ups
5 SA DB Power Snatch + OHS L 20/15kg
5 SA DB Power Snatch + OHS R
20 KB Russian Twists (1=1)