Front squat 1 RM, then 3 sets with 90-80-70%, choose reps

Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 Toes through rings
14 pound Medicine ball cleans, 15 reps

Rounds: 9 + 5 HSPU, 10 toes through rings, 3 med. ball cleans

AMRAP in 20 mins of:

5 HSPU
10 toes thru ring
15 med ball cleans 20/14

= 7 Rounds
HSPU - used 10 lb plate & 1 ab mat
Did toes 2 bar instead
14 lb med ball cleans - RX!! :)

Optional Accessory

GYMNASTIC STRENGTH

Gymnastic Ab-Work + Cumulate 5min Plank Hold

RPE 3-4

20 Min AMRAP of:
Double KB Shoulder to Overhead (2X24/16Kg) 20 reps
Pull Ups 40 reps
Double Unders 60 reps
Run 800 m

Strength : 15 mins to build upto a heavy complex of
Power snatch
Hang snatch
OHS

Wod: 3RFT
15 Power snatch@40/30
12 Pull ups
9 Burpees

EMOM 8

3 x High Hang Squat Snatch@start 50%, climbing heavy

EMOM 8

2 x Hang squat Snatch@ climbing heavy

EMOM 8

1 x squat snatch@Go fucking heavy!

Korkeasta riipusta = taskuilta. Emomien välissä ei ole taukoja.

Weighted Chinup 1 RM, then
- Rest 3min
Max Chinups without weight (tai paksumpi kuminauha)
- Rest 3min
Max Chinups without weight

Find technical heavy:

Squat clean + Low hang squat clean + 2 Split jerk

EMOM 5