A:
Halted snatch pull + power snatch + squat snatch 6x1 @~50%

B:
Squat snatch waves 3x3-2-1, increase weight

4 rounds for time:

20 db snatches
10 db box-step-overs
10 ghd sit-ups

Q7AV

8 Rounds x Every 1:30

3 Strict Chin-Ups ( Use Band or Weighted )

Back squat 70kgx20
Row 300m
Back squat 15
Row 600m
Back squat 10
Row 1200m

Voima
E3MOM, 4 rounds
strict pull up x3-6
-kuminauha/matala tanko

WOD
PariWOD: You go, I go
Amrap 16min
16 WB ground to overhead
16 wall ball
16 sit up w/wall ball (face to face)
Ergo 16cal

LÄMMITTELY
n. 1min / liike
1. AKK - lankku - negatiivinen punnerrus - kobra
2. Skorpionikierrot
3. Hyvää huomenta
4. Seinäkyykky
5. Punnerrus kuminauhalla
6. Tuulimylly

VOIMA
3 x 8 lattiapunnerrus
3 x 8 yhden jalan mave

AMRAP 10min
10 x levypaino tempaus
10 x mave + lankku
6-10 cal laite

8/10-calorie row
8 handstand push-ups

Scaled WOD
AMRAP 10:
6/8-calorie ergo
6 pike push-ups

Deadlift 6 RM, then 2x4 @ same weight

OH squat 4x6 reps (RPE 8-9)

OPTIONAL COOL DOWN
1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
5 Bodyweight Jefferson Curls
-Rest as Needed b/t Sets