5min easy airbike/row/bike with nose breathing only

Thoracic Flow video

1) Push Press: 3RM in 8 sets. Rest 2:00
- All sets 3 reps and building weight

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2) Handstand Push-ups: 5 x 5. Rest 90s.
- Scaling Options: Deficit Strict, Strict, 1-3 pads, Pike variations.

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3) DB Hammer Curls: 4 x 10. Rest 60s.

Penkki 3x2x75%
Dippi 5x5
Vipunostot sivuille 5x12-20

WOD

30-20-10 reps of:

Alternating Arm DB Snatch 22,5/15

Wall balls 20/14lbs

Rästi

2 rounds:
10 Air Squat Cross Kicks video
5 Push-Up
5 Pull-Up

A: Clean komplex: Clean Pull – hip clean double
B: Jerk behind the neck x5
C: Clean pull + Clean&jerk

5min easy row/airbike with nose breathing only

3 rounds 45 sec work, 45 sec rest

*Lateral box overs
*DB squat clean (2 x 20/2 x 35 lbs)

Kipping pull up 4x10