CNJ max
Power snatch 4x2
Back squat 4x2

Find 1RM on the couplet of 1 Snatch (either squat snatch or PS) and 1 OHS

1A: 0-5 mins pull up re-test
1B: 7-12 Emom T2B
1C: 14-19 Emom HSPU
1D: 21-35 complete 4RFT or TC
400m run
21 DUs
15 power snatch@40/30
9 SDHP@40/30
1E: 40-55 Tabata core or mobility (you choose)

Wod: pull up retest ! Then some gymnastic work and a killer Wod ! Go hard and fast on the Wod.

10’ AMRAP

10 Box Jumps
10 Pull Ups
10 Up & Down

Seated shoulder press 5-5-5-4-4

• 5 Round of:
Strict Handstand Push Ups 8/6 reps
Strict Pull Ups 12/9 reps

5 rounds
50 DUs
15 push press
10 front squat
RX 50kg/35, PrRX 40kg/30
Time cap 15’

Eilinen/

Penkkipunnerrus 5x5@kevyt tanko liikkuu kokoajan

Jalannostot 5x20kpl

Kulmasoutu 4x15+15

Russian twist 4 x 30 kpl

Kuntopiiri 20 minuuttia

15 GTOH, levypainolla
20 vatsaa
5 jännehyppyä
20 vuorikiipeilijää
15 Kuminauha mave

Work on your clean overall

50 cal on assault bike, for time