5x3 90%

5 rounds for time:
5 HSPU
5 Ring dips
5 DB Pushups
5 DB presses

4 Rope
10 Syncro Box Jump
15 KPU
20 Syncro goblet squat 16/24kg KB
15 KPU
10 Syncro Box Jump
4 Rope

11' AMRAP
10 no push up burpee
10 box jump
10 trx T row

1) 3 rounds /~10min:
12 glute bridge march with plate @oh
6+6 half turkish sit up
8+8 single arm db z-press

2) emom16:
1: 10 ring row + :10s hold
2: 6+6 front rack reverse lunges
3: 8 medball over the shoulder
4: :40s./ 7cal row

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Skill

Emomx10-15
1) skill of your choice
2) rest
(3) rest)

Minuutin verran valitsemaasi skill- liikettä, fiiliksen mukaan joko 1 tai 2min huilia

Military Bech Press 5 x 3 reps

5x6 dippiä
Hyviä toistoja

1. Low-bar squat + SSB
   4x6 + 1x6

2. Front squat
   3x6

3. OHS
   3x6

4. Snatch (if time)
   -1st pull
   -2nd pull
   -3rd pull