AMRAP 7

3,6,9,12 Etc

SGL Arm Hang squat
DB Clean and Jerk

1,2,3,4 etc
Bar Muscle Up

@22.5/15kg

For quality and weight
7x every 2 min
2x 1+1+1 ( go trough complex twice)
snatch DL
+
Hang squat snatch
+
Snatch balance
start @ 55% of your 1 RM

Handstand push-up training
* HSPU progression

30min Skill Work
- Choose a skill, max 2

30min Conditioning
- Monostructural work for 30min in Zone 2

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