we'll go trough upcoming skills & drills

5rnds of
1 min
1) 5s. RDL (try to hit 5 reps)
straight in to 15s. RKBS (try to hit 10 reps)
2) rest of the minute slow glute bridge

• no rest b/w rounds
• @ 32/24kg for RDL

Hang Squat Snatch + Squat Snatch

5 x ( 1+1) x 80%

Deadlift

4 x 4 x 70% Deadstop
4 x 4 x 75% TnG

3 Kierrosta:
10-12 Käsipainon siirto vuoropuolin lankusta
10-12 Istumaannousu
10-12 Face pull

Partner wod (You GO, I GO)
AMRAP 6 mins x 5 sets
2-4-6-8-10-12-14-16....
T2b
Goblet Box step up @20/12kg , 50cm
Cal row
Burpee over row

2 mins REST between sets

In every following 6 min AMRAP you continue the ladder.

GOAL: set of 22+

Accessory :

8 Double DB Row
:40 HS Hold

Part 1.
Accumulate 30-40 Shoulder Taps on wall

Part 2.
Accumulate 2:00-3:00 L-sit Hold

Part 3.
3-4 rounds for quality:
:45 Double KB OH Hold
10/ arm KB Bottom Up presses (light KB)
- Rest as needed btw rounds

For time :

10 OHS 60/42,5kg
10 Pull Ups

TC 6 min.

Strict C2B

Firts set Max reps.

After that 5 x 65% repetition.