EMOM10
Vuorominuutein (viisi sarjaa molempia)
1. 3 Lisäpainoleuanveto
2. 3 Lisäpainodippi

• 2min. Row/Bike/Run

• 1 rnd:
  5+5 Spider lunge + twist
  5+5 Up & down dog
  5+5 Scale + stretch
  5+5 Side squat

• 1min.: Row/Bike/Run

• 2 rds:
  6 Deadlift
  6 Muscle snatch
  6 OHS

• 2 rds:
  3 Snatch pull
  3 Hang Power snatch
  3 Snatch drop

• Work on:
  Squat snatch

• Mobility btw rds.

Shoulder press 3x2, 2x5

Seated shoulder press 3x2, 2x5

400m run
80 cyclist squats
130 walking lunges
100 burgarian split squats
400m run

Complete as many rounds as possible in 30 mins
90 kg Deadlift, 5 reps
13 Push-ups
9 Box Jumps,50 cm box

Back squat:
10 rep every 2 min x5

Thumbs Up Shoulder Fly: 3 x 8-12. Rest 60s
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

There is no description for this WOD as it is stat.

Amrap 7min
1 ball over shoulder and 1 ball over burpee
2 + 2
3+ 3 etc
Rx 40kg ball