WOD
5rds
500m run/300m walk
10+10 one arm thruster
10+10 hang snatch

10min “Mary”
5 HSPU
10 Pistol squats
15 Pullups

For time:
1km row
50 v-ups
200m farmers walk 20/12 x2
10 wall climb
1km run
10 wall climb
200m farmers walk 20/12 x2
50 v-ups
1km row

tiimikisat

Deadlift 4x5 @82,5%

Snatch + low hang snatch

6 x every 90s

4 rounds

6+6 static lunges
12 Hip thrust
12-20 jumping lunges
40 m squat walk side ways (with rubber band)

Weighted Dip 6x4

E2MOM X10

5 x 15cal+15WB
5 x 14cal+14WB

• 2min. Row/Bike/Run

• 1 rnd:
  5+5 Spider lunge + twist
  5+5 Up & down dog
  5+5 Scale + stretch
  5+5 Side squat

• 1min.: Row/Bike/Run

• 2 rds:
  6 Deadlift
  6 Muscle snatch
  6 OHS

• 2 rds:
  3 Snatch pull
  3 Hang Power snatch
  3 Snatch drop

• Work on:
  Squat snatch

• Mobility btw rds.