OTM30
1. Kipping pull-up
2. Box pistol squat
3. Handstand practice on wall
4. Scale on balance board
5. Headstand challenge
6. Rest

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

3 rounds for quality:

40 cal row
40 DU
40 air squats
40 DU
40 cal row
- rest 3min between rounds

4rnds for

10 air squat
10 push up
10 deadlifts
5 push jerks (same wight as for deadlift)
8+8 SA DB row

Part A).
Skill Primer
Dip Muscle Snatch, Tall Snatch from Toes & BTN Snatch Grip Strict Press
(5-8 sets x 2+2+2)

Part B).
Low Hang Snatch
(8 sets x 2 / 60%-75%)

AMRAP30

16/20cal row
20 Crossovers
16/20cal bike erg
20 Burpees
16/20cal Assault bike/Ski
20 Box jump overs
16/20cal Ski/Assault bike
20 D-ball sit-ups

5 rounds of:

5 Single arm DB row
6 Pendlay row - go heavy

15 min AMRAP

10 power snatch 35kg
10 T2B
10 cal bike

For time:

21-15-9

C2B pull-up
800m run

5 rounds

5 tempo back squat (1-2 sec pause in bottom position)
6/6 box step ups with DB