40min emom:
1) 3-5 bar mu
2) 2-3 D-ball ground to shoulder
3) 2-3 rope climb
4) rest

AMRAP 8

5 sb clean 150lbs
5 burpees over sb

EMOM 9

Min 1: 20 supermans
Min 2: 0:45 wall holds
Min 3: 0:30 HS hold against the wall

Tall Snatch 3x4, kohtuullinen

Korkea Te-veto + Tempaus, polvelta + tempaus
1+1+1x70%, 5 x (1+1+1)x75%

Tempaus-veto, pidolla
1x3x90%, 3x3x95%

Takakyykky, ensimmäisessä 3 sek pause
4x3x75%

Leuanveto 3x10
Russian twist 3 x 10

4 Rounds for quality

6m handstand walk
5 hspu
5 stict RMU w/ rubber band or 5 ring dips

Istuen Arnold pressiä 45+45ln käsipainot
Max toistot 5 sarjaa

Dead Lift heavy 3rep of today
+
60 cal row
40 Wall balls
20 HSPU

Tempo: 3sec down
+
3 max effort broad jumps

Power clean
Hang clean
Squat clean
Split jerk

Practice SLIPS for 20 minutes

Then,
3 rounds for time of

• Run 800 meters
• Rest 2 minutes