2-3rounds:

10-20 GHD sit uo / scaled V-up
40-60s D ball hold

3 Sets:
3 Thrusters
- By feel
- Rest as needed

3 Rounds @ 1-2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
8-12/side Copenhagen plank lift-offs*

Deadlift 3x2

Snatch

3-Position snatch (Above the knee, below the knee, Floor)

5 to 7 x 1+1 +1 @ 70+%, Go every 1:30-2:00

SNATCH PULL + SNATCH

5x Every 2min
2 snatch pull + 1 hang snatch

• sama paino kaikis
• aloita itsevarmasta ja tullaan lisäileen

1) run 200 m
2) 5 GTOH
3) rest

Q7AV

15' EMOM
1: 10-12 wall ball
2: 15 KB USA swing
3: 15 abmat sit up
3' rest
10' EMOM
1: AMRAP row for cals
2: rest

For time

• 200-meter run
• 3 bar muscle-ups
• 6 deadlifts
• 9 box jumps

• Rest with remaining time

• 400-meter run

• 3 bar muscle-ups

• 6 deadlifts

• 9 box jumps

• Rest with remaining time

• 800-meter run

• 3 bar muscle-ups

• 6 deadlifts

• 9 box jumps

• Rest with remaining time

♂ 225-lb barbell and a 30-inch box
♀ 155-lb barbell and a 24-inch box

3 rounds for time:

500m row
25 situps
5 rollouts