Warm up
3:00 of bike or row

Then 2 rounds with empty barbell
5 snatch grip deadlift
5 hang power snatch
5 power snatch

Strength
Hang power snatch for load
E2MOM x 5
5 reps

*increasing in weight as needed. Focus on form.

Seated shoulder press 2x5, 3x3

AMRP, 15min time gap:
30 DU
12 sit-up pallolla seinään kosketus
10 hartian kosketus käsillä seisonnassa
8 db snatch

Bench press heavy 3rep in 15min
+
E90sec for 9min(3sets)
1: Strict pull ups xMax unbroken
2: 60sec double kb over head carry AHAP
+
For time
10-1
WP GTOH 20/15kg plate
Push ups

For Quality & Easy Pace 40 MINUTES.

5 Deadlift, Start 50%, increasing weights every round.
4 Minutes, Monostructual
10 Strict Pull ups. Scale as needed.
5 Wall Climb
16 Box Step Ups @ Heavy Dumbbells or Kettlebells.

5-10min Dynamic stretching/rolling
2 Rounds:
Banded pull apart 5-10 with 5s hold
Lat pull down 5-10 with 5s hold
Prone snow angel 10
Burpee 5 (räjähtävästi ylös)

A.
5x5 Backsquat

B.
FT w pair:
50 KB swing
80 Wallball
50 Strict pull-up
80 TTB
50 Strict dip
80 Push-up

C.
50 GHD

A,
Banded Back Squat 7-7-7, using heaviest weight per set (band pulling forward
2x max rep Glute Ham Raises on GHD
Reverse Sled Drag 3x 30m, using heaviest weight per set
Incline Bench Press 7-7-7, using heaviest weight per set
2x max rep Strict Pull-ups
Seated Alternating Dumbbell Strict Press 10-10, using heaviest weight per set

Seated Alternating Dumbbell Strict Press- hold one arm overhead while the other works, then switch

B,
For time:
30 Thrusters @34/25kg
3 Legless Rope Climbs
20 Thrusters
2 Legless Rope Climbs
10 Thrusters
1 Legless Rope Climb

Goal: sub 8 mins

C,
3 rounds for quality of:
R Arm Overhead + L Arm Front Rack Carry, pick load, 30m
10 R Pallof Press
L Arm Overhead + R Arm Front Rack Carry, pick load, 30m
10 L Pallof Press
Plank-up, 30 secs

You GO , I GO
AMRAP 30 with a partner:
100 Air Squats
1000m row
100 Hang Power Cleans@52.5/35kg
1000m row

GOAL: 2+rounds

Assault bike 300 cal for time