2-3 min light cardio
10-15 pass through with stick
1-1.5 min wall pec strech R/L
1-2 min pigeon pose strech R/L

Snatch - 10 singles of heavy (start @80% of your 1 RM Snatch)

Drop and go

If you are feeling good you may go heavier. If you miss a weight 3x you must drop and build up again.

A,
For quality:
Sled Drag + Farmers Carry, pick load, 5x 30m

B,
3 rounds for time of:
20 Box Jumps, 60/50cm
10 Clean & Jerks, 61/43kg

Goal: sub 8 mins

C,
GHD hip extension 3x20

Use the same weight for each set.
Rest as needed between sets.

3x15-20 reps (recovery weight)

D,
Shoulder Accessory Y,T,W 3xs:
--10-15 reps in each position
Use Crossover Symmetry, mini bands or small plates.

Back squat 3x7, amrap sista setet

A: 8min emom
Odd: 3x seated box jumps
Even: 3x Band assisted squat jumps
B:Deadlift 5x5
C1: Strict chin ups 3x8
C2: SL Standing hamstring curls 3x8
D: 4rft
250m Row
20 unbroken rkb swing @24kg
15 unbroken push ups

In 10min
Max Assult bike cal.

2-3 min light cardio
3+3 min tennis/lacrosse ball to trapezius area
1.5-2 min banded scalene strech R/L
10 cat cow strech

3 rounds
1:00 cardio machine
30-50 single unders
8-12 alt leg v-ups
8-12 scap pull ups
8-12 kip to swings
4-6 Pike Push Up
:20-30 HS HOLD

Skill / Wod prep
Get some double unders in 30-50 reps total or practise them 2-3 min
Get your strict hspu place ready for todays work and couple reps in.
Get rhytm for toes to bars or GHD sit ups and get 5-10 reps in.
then start emom workout in 2-3 mins after wod prep.

3 rounds for time of

• Run 800 meters
• 30 overhead squats

♀ 65 lb. ♂ 95 lb.

3 rounds:
A1. Kettlebell shoulder press x 8 (kuula osa kohti kattoa)
A2. Floor press x 8 (toinen käsi suorassa, kun toinen tekee toistoja)
A3. Flyis x 8 use rubberband