Niin nopeasti kun menee

Single Leg Glute Hip Thrust: 3 x 8-10 each. Rest 60s.
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

1.) No hook/No contact muscle snatch + ohs
4 x 4+4
2.) Snatch 6 x 2
3.) Clean & jerk 2+1 x 6
4.) Front squat + box jump 5 x 2+1 1rep paused
5.) Push press 5 x 3

Uinti

EMOM10:
Wall Balls & Toes To Bars
Min 1: 1+1
Min 2: 2+2
Min 3: 3+3
....
Min 10: 10+10
If you can't complete the reguired amount of reps, its Game Over!

3 Rounds For Quality:
20 Banded Side Steps L+R
20 Walking Lunges Forward
20 Banded Hip Extensions (band below knees)
20 Walking Lunges Backward
2min Rest btw rounds

Warm up with different barbell movements for Clean and Squat.
- Deadlift / Good Morning
- Clean Pull
- Tall Muscle Clean
- Power Clean
- Front Squat
- Back Squat
- Cossack Squat
- Kang Squat

Warm up

Spiderman lunge + rotations
Cossak squats
Russian swings

Part A

3 sets

8-12 Deadstop russian swings
into
Max rep wall hack squats

2-3 min rest

Part B

Tabata goblet squats

20 sec work
10 sec rest

8 rounds

Part C

3 sets

5-10 Ab wheel roll outs (or variation e.g. full inch worm/ towel slider)
5-10 hamstring walkouts or floor curls

1min rest

Hack squat demonstration:

Banded Overhead Triceps 4 x 25. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Strength
Bench Press (5x5 @70%)
Every 2 mins
Metcon
For Time
3 rounds
30 Push Press 75/55
30 Step Back Lunge Steps (Front Rack)
rest 3:00
3 rounds
24 Push Press 95/65
24 Step Back Lunge Steps
rest 3:00
3 rounds
18 Push Press 115/75
18 Step Back Lunge Steps
7 min Time Cap (each)