Complete as many rounds as possible in 8 minutes of

• 10 body-weight back squats
• 10 strict chest-to-bar pull-ups

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

Snatch 20EMOM

Warm up(10)
2rds
20 mountain climbers
10 plyo
20 heels to rear
10 single leg deadlift

WRK(16)
WRK :20 REST :20 x8 rounds
curls
bent over row
wall sit
jing jang

Finisher
50 side bends
1:00 stretch of choice

Warm up(10)
2rds
20 mountain climbers
10 plyo
20 heels to rear
10 single leg deadlift

WRK/RCVR(30)
walk, run, bike, row, skip, yard work....move for about 30 mins today.

Finisher
:30 side plank pwr side
1:00 butterfly stretch

AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run

In Time Remaining:
Max Power Snatches (115/85)

Kilos – (52/38)

40 Bob
40 squat clean
40 cal ski
40 stoh
100du
40 snatch
40 cal ski
40 devil press

8 min E2MOM:
• 3-Position Snatch (upper thigh, below knee, floor)
Every 2 min for 8 min, perform one 3-position snatch (power or squat). Recommended weight: 45%, 55%, 65% of 1RM snatch.

Single Arm Shoulder Press
8 reps

Post 4 heaviest sets. Same weight for both arms.

As fast as possible:

1km Bike
50 GHD
1km Bike
20 BBJO
1km Bike
40 GHD
1km Bike
20 BBJO