shoulder + thoracic mobility

plank hold TABATA

4rnds for quality
5/5 one arm DB diagonal deadlift
5/5 DB armbar
3/3 windmill

superset, 3x
5/5 bear pos. birddog
8/8 KB teapot

5 sets
Ohs with 10s pause at bottom
% from 1RM snatch

1. 70%
2. 75% 3-5. Build to heavy

3rds
20 jax
20 single leg deadlift
20 arm circles
20 mountain climbers

Body weight strength(10)

On the minute (5)
Push ups 2 secs up-2 sec down x4- complete 4 reps every minute for 5 minutes.

On the minute(5)
Squats-3 sec down-2 sec hold-3 sec up-2 sec hold x4- complete 4 reps every minute for 5 minutes.

WRK(18)
WRK 1:30 REST :30 x9
3 upright row, ring row, or pull up
6 dumbbell shoulder to overhead
9 leg raises
12 dumbbell hop overs

Finisher
50 slow bicycles
1:00 butterfly stretch

10 x every 90s

high hang snatch + hang snatch

Front squat 5-4-3-3/ rest as needed
Go heavy!

Bench press 5 x8

Kangaroo Flow video + accumulate 3min Active/Passive Hanging

Maastaveto 6 x 2 x 80%

Penkkipunnerrus

4 x 4, AHAP

Raakarive + Raakatyöntö

7 x (1+1) x 65-75%

10 rft
3 ring mu
6 hspu strict
Time cap 12'

AMRAP 12

5 OHS 45/30kg
12 TTB
19 Burpees