A: 3 rnft
Singel leg step downs x6-8 hö
Side plank x20-30sek hö
Singel leg step downs x6-8 vä
Side plank x20-30sek vä

B: 4min row for meters
1min rest
4min amrap
2x15m shuttle run
60m farmers carry
1min rest
4min row for meters
1min rest
4min amrap
2x15m shuttle run
60m farmers carry

Te -otteella maastaveto

5x5@100-120% (te)

Kuntopiiri 40 min.

30 GTOH
25 Kahvakuula etuheilautus
20 etukyykkyä
10 boksihyppyä
20 punnerrusta
25 istumaan nousua
15+15 kahvakuula rive + työntö

1a) Strict Medium Grip Pull-ups: 4 x 6. Rest 45s.
Options: add weight, BW, Partner Asssited

1b) Single Arm Overhead KB Carry: 4 x 20m/arm. Rest 45s.

A,
Hip Snatch max.
B,
Hip Power Snatch + Power Snatch
@40% x4
@50% x4
@60% x2
@70% x2
@80% 5x2
C,
Clean Pull. @50% x3
@60% x3
@70% x3
@80% 5x3

For time:
30-20-10
Wallballs
21-15-9
Deadlifts @100/70kg

Rx+: 125kg/85kg

Timecap: 10mins

Snatch balance 5x2
Snatch 6x1
Hang snatch pull 4x3

wod

26 -20-16-10 reps of:

Front Rack Forward Lunges alternating leg 50/40

every rnd: 5 rounds of Cindy: 5 pull ups – 10 push ups – 15 air squat

Mobility

5 rft:
500 m row
15 OHS, 65#