Back squat 8x2

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 superman
10 hollow rocks
10 plank to bridge

Metcon/*Rx(20)
make up a missed wod or lift
or
30 min run/row/airdyne

Finisher
stretch and roll
50 leg climb

Three sets of 10 back squats

6 RFT
8 x Seated Shoulder Press
8 x V-Up
16 x Goblet Squat(on knees)

Jerk 5x2 @ 70-75% C&J
+
5x3 OHS @ light - moderate weight
+
2 Gymnastic swing + 1 pull to
hips 7x3
+
Every 90 sec(3 rounds)
1: Ring push ups x8-10
2: Exentric false grip Ring pull ups from top x5
3: Weighted ring Dip x3
+
7min amrap:
Burpees

Max matka käsilläkävelyä 5 min aikana

25-20-15-10-5

Hang power clean
Box jump

Etukyykkypito (time under load):

2 x 20 sek eturäkkipito seiston (7 - 9 v 2,5-10 kg, 10-13v 20-60kg, 14-16v 40-70kg)
2 x 20 sek eturäkkipito kyykyssä ( Kyynärpäät ylhäällä, ryhdikäs kyykkyasento) (tanko)

5x Hang Snatch
8x Snatch

4-kierrosta aikaa vastaan:
25 istumaannousu
25 burpee