9 min AMRAP:
• 3 Dumbbell Thrusters 35/25#
• 3 Hand-Release Push-ups
• 6 Dumbbell Thrusters 35/25#
• 6 Hand-Release Push-ups
• 9 Dumbbell Thrusters 35/25#
• 9 Hand-Release Push-ups
… continue +3 rep pattern until time. Goal: round of 18.

1* 2 @ 90%
2* 3 @ 80%

Conditioning
20 min EMOM:
• 3 Chest-to-bar Pull-ups
• 3 Burpee Box Jump Overs 24/20”
• 3 Deadlifts BW
Every minute on the minute for 20 minutes, complete 3 CTB pull-ups (any style), 3 burpee BJO, and 3 deadlifts weighing BW (bodyweight); rest in the remaining time.

Seated Shoulder press 5x5

Build for challenging load:
min 0-6 3 hang squat snatches
min 7-12 2 low hang squat snatches
min 13-18 1 squat snatch

LÄMMITTELY
- Cat - cow
- LLA - liskokierto
- AKK jalan yliviennillä - pakaravenytys
- Lapojen lähennys 3 eri suuntaa
- Toispolviseisonnassa käden työntö eteen ja avaus taakse
- Seinäkyykky
- Avaus + kierto toispolviseisonnassa
- Lonkan kierrot toispolviseisonnassa

CIRCUIT
3 x 45s./20s.
1. Etuheilautus
2. Lankussa soutu kp
3. Punnerrus kädet kp
4. Sivulankku + simpukka avaus O+V
5. Sumomave kk

Hang clean + jerk 6 x 2clean +1jerk

Gymnastics for quality
30min

ADVANCE
1x1m free handstand (free HSPU)

INTERMEDIATE
Handstand walk

BEGINNER
Wall walk and shoulder taps

WOD
AMRAP 6min
YGIG

3m HSW
Partner rests in dead hang

Scale as needed

3 sets:
8 Hip Thrusts
- By feel
- Rest as needed

5 rft
Buy in 500m row

12 deadlift @70
9 Front squat @50
6 handstand pushup

Buy out 500m row