Maastaveto, hang squat clean, squat clean,
Push jerk ja split jerk 60-65% max rp1
E2MOM x 6 kierrosta

Accessory Work
3 sets
30-40m double kb front rack carrying @16/24kg's
30-40m farmers carrying with 24/32kg's
30-40m light weight sledge push (kuopaseva askellus, kantapohjalta päkiälle painonsiirto ja
mahdollisimman pitkällä askeleella että saadaan takareidet ja pakarat töihin)
rest 2-3 min

Cool down
2-3 min light cardio
1-2 min banded bully each side
1-2 min forearms streching (each side)
1-2 min hip flexor streching (each side)

WOD
4rds
1min. air squat
30s rest
1min. box step up
30s rest
1min. tuck crunch/sit up
30s rest
1min. DU/SU/jump over line
30s rest

WU
tabata
air squat
sit up
+
2rds
10x box step up
15x DU/SU/jump over object

20 kb swing @16kg
12 box over jumps
12 burpee
6+6 bent over row @25lbs db
12 cal runner
rest

A: Back squat 3x7, amrap sista setet
B: Leg press 3set

A,
No-Dip Snatch Balance 5x3

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

Use 60% of your 1RM and focus on SPEED under the barbell, but not starting the movement with a dip and drive.

B,
For quality:
Jog, 1 mi
-- then --
AMRAP in 8 mins of:
7 L/7 R Single Arm Kettlebell Swings,24/16kg
5 L/5 R Single Arm Kettlebell Front Squats,
7 L/7 R Single Arm Kettlebell Push Press,
5 L/5 R Single Arm Kettlebell Squat Cleans,
20 Hip Extensions
-- then --
Jog, 1 mi
-- then --
AMRAP in 8 mins of:
3 Toes-to-bars
3 Kipping Pull-ups
3 Bar Muscle-ups
20 AbMat Sit-ups

Goal:
Complete at a RPE of 6/10 and focus on technique and quality of movement.

Log your total reps accumulated for the AMRAP sections.

C,
Russian Twist 20-20-20, using heaviest weight per set
Weighted AbMat Sit-up 10-10-10, using heaviest weight per set
Standing Teapot 20-20-20, using heaviest weight per set

Standing Teapot- 3x10 L/10 R

Back squat 6x2

OHS 6x2

A: Bench press 3x7, amrap sista setet
B: Spoto press 4x1, 20sec rest between each rep
C1: Lat pull downs 3set
C2: Seated Shoulder press 3set