Every 90s x 5 Rounds:
5 Hang Power Snatches
- Practice cycling the reps quickly
- Build-Up for the workout

For Quality 25min

1) 60-90s monostructural
2) 6+6 DB/KB romanian deadlift
3) 3-10 strict pull up/ ring row
4) 10-15 snowangel
5) russian twist

(3-4rounds)

hang snatch
- find 1RM hang snatch of the day

Front Squats 3x3 @85%++

Heavy heavy sets

For time :

400m Run

3 Rounds :
10 Pull-ups
20 Push-Ups
30 Air Squats

800m Run

5 Rounds :
10 Pull-Ups
20 Push-Ups
30 Air Squats

1 Mile Run

No TC

5x3 power snatch
70-75%

Reset each rep

For time:
1.6 km Run
100 pull-ups
200 push-ups
300 squats
1.6 km Run

• Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

• If you’ve got a twenty pound vest or body armor, wear it.

E4MOMx3:
300/250m ROW
15 KBS

DAY 1
3 x 8-12 banded pull-ups. If you go over 12 move to a band with less resistance.
25 x Ring Row. Add 3-5 reps a week. If you can string together more than 10 in row make the movement more difficult by being more parallel with the floor or add a weight vest. 
25 x banded face-pulls. Add 3-5 reps a week.

DAY 2
5 × 5 Self-assisted pull-ups.
3 × 8-12 curls with barbell.
3 x 8-12 Behind the neck strict press.

DAY 3
5 × 2 Pull-up negatives.
3 x max hang from a pull bar with 1 minute rest.  
5 × 5 Self-assisted pull-ups.

Record your progress towards a strict pull-up.

10min

10 maljakyykky
20 kp tempaus 22,5/15kg