Thrusters 3-3-3-3-3

Etsi päivän hevi 6 x4 ja sitten pudota 3 sarjaa 80-90% siitä

Every 90sec for 15min(10 sets for quality)
Snatch complex
1 halting snatch DL
1 snatch pull
1 snatch
+
2 rounds:
3min amrap
Tire flips
2min rest
3min amrap
D-ball carry 8m
5 Burpees
2min rest

3 rounds, 6-10 reps:
dip
pullup

3 rounds, 6-10 reps:
shoulder press
bicep curl
ring row

For time:

30-20-10
toes to bar
ski

Banded Pushdowns: 4 x 25. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 rounds
10/8 cal bike or row
10 walking lunges
10 passthroughs

Back rack reverse lunges
E2MOM x 5
10 reps @ 45% 1RM backsquat

5k row progression
Score: avg split time

EMOM40
1. Pistol squats
2. Sit ups
3. Hspu
4. Hollow rocks
5. Box step ups
6. Push ups
7. Air squats
8. Burpees
Result = all repeats combined without hollow rocks seconds

For time:
12-10-8-6-4-2
Butterfly pull ups
GHD abs