5 rounds for time:
400/320m row
8 sandbag clean 150/100lb
22m handstand walk

145 min
Warm up for 20 min

1.BCTB
- BFLY x 35
- BCTB x 25 (singles)

2.WL
A. Snatch from the blocks (just above the knee)
- Build up to heavy single from the block in 12 minutes
- + 2x1x70 %

B. Snatch pull
- Not done

C. Snatch balance + OHS
Find heavy 1+1 in 10 minutes
- 25 30 35 40 45 47.5 50 kg

3.Accessory
EMOM12
1. 10+10 side plank raises
2. 40 s. DB squat snatches, alternating - 12 reps, 25 lbs
3. 4+4 One leg jump to low box/plate pile

Back squat 5 RM, then 3x5 @ 90%

500m row
then
2 round of 5 reps each
Sots press behind the neck
pressing snatch balance
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Snatch

EMOM 10 Mins
1 Full Snatch start at @75% of 1rm

4 min on / 1 min off x 6 sets (2 each)
A. ski for calories
B. 15 KB swings, 10 burpee no jumps, 30 DU
C. row for calories

Amrap 20 min:

100 wall ball 9 kg
75 sit uus
50 box over burpee
T2b niin monta kun menee yhdestä riipunnasta

5x3 strict press
5x3 push press
5x3 push jerk

2:00 easy cardio (bike run or row)

3 rounds
8 box step ups
8 air squats with 3 sec pause at bottom

Partner WOD
For time
400m run (done together)
42 front squats 115/80
42 burpee box jumps 24/20

400m run (done together)
30 front squats
30 burpee box jumps

400m run (done together)
18 front squat
18 burpee box jumps

400m run (done together)

****(sub 500m row or 30/24 cal bike for run)

LÄMMITTELY
2 x 40s./liike
1. x-hyppy/marssi
2. mittarimato paikallaan
3. AKK - pito

HARTIARENKAAN LIIKKUVUUS
1:00/liike
2 kierrosta
1. Kepin ylivienti
2. Kepin nosto ja veto niskan taakse
3. Etunojassa kepin nosto ylös
4. Kepin kääntö pään yli ulkokiertoon
5. Foam rollerin päällä kepin ylivienti

1:30/liike
2 kierrosta
1. Pystypunnerrus seinällä
2. Käsien liutus seinällä
3. Käden avaus konttauksessa
4. Käden avaus toispolviseisonnassa

TYÖNTÖ TREENI
Emom 14
Thruster pallolla x10
Punnerrus renkailla 40s.
Pystypunnerrus kp/kk 40s.
Dippi x10
Lepo

A,
Push Press 6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
Alternating Chest Supported Dumbbell Row 20-20-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x 10 L/10 R

C,
Arnold Press 15-15

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
5 rounds for max reps of:
Partner 1 do:
Kettlebell Farmers Carry, 24/16 kg, 100 m
Partner 2 do:
As many rounds as possible of:
4 Ring Muscle-ups
25 Double Unders

Log your total reps accumulated each round for the AMRAP section.

Complete in teams of 2.