For 10 minutes 5-10 thruster (42,5/30kg) EMOM

21-15-9 reps for time of

• Overhead squats
• Box jumps

Men 135-lb. OHS, 30-in. box
Women 95-lb. OHS, 24-in. box

Penkki 2x80%, 2x85%, 2x90%, 3x85%, 4x80%
Jalkanostot maaten 100 toistoa
Pystypunnerrus 5x6
Facepulls 100 toistoa

Mobility

Bench Press 5 RM,

-> then 5 x 90%, 5 x 80 %, 5 x 70 %

three sets of two

12 min AMRAP

Hand stand push up/ pike push ups x 6
Dumbbell snatch x 12 (20 kg/ 15 kg)
Wall ball x 6 (9 kg/ 6 kg)
Dumbbell snatch x 12 (20 kg/ 15 kg)

10 x E1,5MOM

2 x thruster (try to find your 2 RM)

10 rounds

1x legless ropeclimb from seated position
3x 1,5 x BW deadlift
5x ring dips

Scale legless rope: Climb as high as you can legless, go on with legs

EMOM 12
1 min : 1 x Fronts squat
2 min : 3 x Back squat

@80% FS