A: Power Snatch max.
B: Power clean max.

Reverse Crunch + Deadbug: 4 x 8-10 each. Rest 60s.
+
- Foam Roll Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 Kierrosta:
30s Kuppipito
30s Sivulankku
30s Sivulankku
30s Kaaripito
60s Lepo

1-2-3-4-5-6-7-8-9-10:

• Burpee Box Jump over
• SDHP (40/30kg)

(Time cap: 15min.)

Row 5 min

Then 3 Rounds:

10 Box Step Ups
5 + 5 Box Lowers
12 Cossack Squat
1:00 Frog Pose
7 + 7 Pigeon Reach

Find pull up 5 RM

4 RFT:

Run 400m
12 Bar Facing Burpees
12 Thrusters 42,5/30kg

Bulgarin Squat

4 x ( 8 + 8 ) w/ DB´S

A) Skill
Kipping hand stand push ups

Beginner, intermediate and advanced
1. Kick up to wall (and hand stand hold)
2. Pike push up
3. Pike push up off box
4. Negative hand stand push ups
5. Strict hand stand push ups
6. (Kip into push up
7. Kip into Pike push up
8. Kip to wall low height
9. Kip into Face to wall Hand stand Hold)
10. Regular kipping hand stand push up

B) Strength
Isometric and core work
EMOM 18 min. (6 rounds)
1: 30 sec. chin up hold
2: 30 sec. hands on wall plank
3: rest
4: 30 sec. ring support hold
5: 30 sec. superman hold on box
6: rest

IGYG
Buy in
100 burpees

42 - 30 - 15
AB cal
Heavy DB snatch 25/20kg

42 - 30 - 15
AB cal
Heavy DB hang c&j 30 / 22,5kg

Cash out
100 burpees