4x3 @75-80%

5x2 hang snatch
5x1 hang snatch

5:00 Row, Bike, Jog at a conversational pace
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Pitkä Metukka

10min Bike/Row/Ski (PK)
Into,

5MIN AMRAP:
- 8 Double DB Hang PC @35lbs
- 8 DB Box Step Over
- 16 C2B

10min Bike/Row/Ski (PK)
Into,

5MIN AMRAP:
- 6 T2B
- 6 Double DB FS @35lbs
- 6 Burpee Over DB

10min Bike/Row/Ski (PK)
Into,

5MIN AMRAP:
- 4 Devils Press @35lbs
- 4 Wall Walk
- 4 bMU

Accessories

A) 3-4x For Quality:

• 8/8 KB Windmill
• 5/5 Thoracic rotation (link)
• 20/20 Banded Russian Twist

Warm up(10)
3rds
10 side lunge
20 plyo jumps
10 squats
20 knee grab

GRT(25)
walk, run, bike....just move

Finisher
50 kneeling crunch
1:00 IT stretch

10 rounds for time

12 cal assult/row
6 burpees
9 abmat situps

Warm up(10)
3rds
10 side lunge
20 plyo jumps
10 squats
20 knee grab

WRK(21)
On the 3:00 x7
100m run
28 jump rope/hvy rope/double unders
7 dumbbell/sandbag/barbell hang clean and jerk

Finisher
100 flutter kicks
1:00 butterfly stretch

Bench press 3 RM, then 3x3 @ 90%

For time: “Wodapalooza Qualifier 2021” without timecap

Rx (61 kg)
21-15-9 Deadlifts, Pullups
15-12-9 Front squats, Chest to bars pullups
12-9-6 Shoulder to overhead, Bar Muscleups

Scaled (45 kg)
21-15-9 Deadlifts, Ring rows
15-12-9 Front squats, Pullups
12-9-6 Shoulder to overhead, Ring dips

Eazy (30 kg)
21-15-9 Deadlifts, Pushups knees on floor
15-12-9 Front squats, Jumping pullups
12-9-6 Shoulder to overhead, Ring rows

Shoulder press 3x7