12 min AMRAP
300 m row/ski / 400 m bike
4-6 strict pull ups
20 sit ups
20 shoulder taps

3 rounds of
30s. DU's
7 ring row
4 1-arm DB OHS e/s

---

2 rounds 3 reps each
- sots press behind the neck
- OHS
- snatch Pull
- snatch pull under
- split snatch (focus on leg ext.)
- high hang snatch
- snatch

---

in 20 min, work up to daily max for
3 resps
block hight so that bar is just above the knee
mark 3 of your heaviest sets

3 rounds
10/8 cal bike or row
10 passthroughs

Then barbell warm up

—————————————

WOD with partner
Buy in
80/60 cal row or bike

10 Rounds of “DT”
12 deadlifts 155/105
9 hang power cleans
6 push press

Buy out
80/60 cal bike or row

*1 partner works, 1 partner rests
* if you rowed to start you have to bike to end. If you bike first you have to end with rowing.

⚘🦋🧘‍♂️🧘‍♀️🧘🦋⚘

Dip Practice
- Rings
- Between Boxes

The goal today is to practice and work on quality dips. Exact numbers of reps and sets are not the key today.

LÄMMITTELY
2 x 50s./10s.
• Lonkan ojennus kumppari
• Lonkan loitonnus kumppari
• Lapsen lepoasento - punnerrus
• Ylivienti kumpparilla
• Luisteluloikat

KESTÄVYYS
Amrap 32
00:00-15:00
5-10 burbee - boksin/stepperin ylitys
10 (5+5) Yhden käden rive kk
10 Rengassoutu
10 Lankussa jalkojen avaus

Lepo 15:00-17:00

17:00-32:00
12 Air Squat
12 Painon kierto alhaalta ylös
2x Porraskävely levypainon kanssa
12 Pystypunnerrus

For time:
Accumulate 5min of Plank Hold

Odd: 10m Walking Lunges w/ DB 20/15kg (only 1 DB, you can carry it anyway you choose)
Even: 10-15 Burpee Over DB

10 min AMRAP
8 burpee box jumps 60cm/50cm
8 C2B
8 T2B
8 pistol squats alternating

Maastaveto 5x1x80%
-joka sarjan jälkeen linkkarit x 10

Tekniikkavedot 3x8x35%
-joka sarjan jälkeen pendlay row x 5 (sama kuorma)

Core-jumppa:
-lankku 1min
-sivutaivutukset 20+20
-lankku 1min
-situps 20
-lankku 1min