emom 20min:
45sec on 15sec off
1. push up
2. abmat sit ups
3. bike
4. sandball over shoulder
5. rest

Wod for time
40-30-20-10
Russian Swing @24/16
Sit-Up

40-30-20-10
Deadlift @24/16
Push-Up

40-30-20-10
Snatch @24/16
Back Step Lunge alt.

No rest between couplets!
Scale push ups for easy reps!

Timecap: 30 mins

AfterParty
Wall Sit Tabata

AMRAP 15

12 Box jump overs
12 Deadlift
9 Bar faciing Burpees
9 Hang power cleans
6 bar muscle Ups
6 Push Jerks

60kg

5 Rnds

8 Weighted Dip
5-8 Weighted Pull Ups
10 Strict TTB

Rest as needed btw movement

7 x ( Snatch Panda Pull + High Hang Squat Snatch)

75-85%

Aktivaatioharjoitukset:
1. Vastuskuminauhalla olkanivel
2. Vastuskumilla pallof press

Sarjat 3 ja kuormat 65 - 75 % (vara 2 - 3)

Liikkeet:
A. Ylöstyöntö räkistä, jatkuva x 3
B1. Rinnalle veto taskulta + polven yläpuolelta 2 + 2
B2. Rinnalle veto polven alapuolelta + matala riippu 2 + 2
C. Rinnalle veto + etukyykky + raakatyöntö 1 + 1 + 3

Shoulder press 2-5-2-5

120 min
Warm up for 20 min

1.MU
- Drills
- MU 14 x 1

2.Gymnastics capacity
For time:
12-9-6
Kipping ring dip
Hang power clean 50 kg > 40 kg
15-12-9
Pull up > TTB
STOH 50 kg > 40 kg
21-15-9
Push up
Wall ball
Time: 20.48
HR 172/184

3.Accessory
- Not done

Warm up(10)
3rds
20 mountain climbers
20 front kicks
20 arm circles 10 front/10 back
6 jing jang(5m shuttle run)

WRK(20)
Every minute on the minute complete:
Even-21 jump rope + 7 squats
Odd-7 body builders + 7 sit ups

Finisher
50 round the world
1:00 samson

2x 30min erg