5 Rounds not for time

• 10-15 GHD situps depending on your GHD capabilities
• 10-15 GHD back extensions depending on your GHD capabilities
• Freestanding Handstand hold, for as long as possible (1minute max)

Amrap 23min
6 snatch 40
50 rope battle
12 wb 9
12 box jp
12 kb sw 24

OH Squat Position Work
6x5
55lbs

Shoulder circuit:
4x10
Muscle Snatch
Behind the neck OH Press
Bent Over Row
Upright Row

6x2 Squat Clean
65lbs

Cashout: 100 banded reverse crunch

Snatch progressio
6 x power snatch + OHS + hang snatch + snatch (50 % - 60 %)

EMOM 20 min, alt.

12 wb 9/6 kg
12 db snatch 22,5/15 kg, alt
12 "sit-ups" (from lying down, legs straight, lift upper body and touch toes, no kip!)
50 du

Tempausveto (snatch pull) pysähdys 2 sek päkiällä 6 x 2
Työntöveto (clean pull) pysähdys 2 sek päkiällä 6 x 2

10 Rounds (20 min)

• 0:45 work
• 1.15 rest

20 Minutes Incline Treadmill

Trap Bar Deads began at 65% of PREVIOUS 1RM (254lbs)
5-5-3-2-1 ME at 294lbs

NEW PR!!!

5 Rounds:
30 second hollow rock hold
2 "L" Pullups
8 Manmakers

5 Rounds:
10x DB Sumo Squat
5x Star Jumps

Amrap 16
30 double under
10 hang kb snatch 24kg
30 double under
10 toes to ring

Front squat
2x5@60%
1x5@65%
1x5@70%