GHD 4X15 + 4x15 back extension

Complete the following:

12 x pull ups (chin above bar)
12 x 100kg deadlift
12 x toes to bar
12 x 20kg dumbells G2O

9 x pull ups (chin above bar)
9 x 100kg deadlift
9 x toes to bar
9 x 20kg dumbells G2O

6 x pull ups (chin above bar)
6 x 100kg deadlift
6 x toes to bar
6 x 20kg dumbells G2O

3x:
10 DU
5 shin hops
5 strict chinups

"Omatoiminen WOD"

A.
Power snatch: 5x1
(@75-95+%)

B.
Front squat: 5+4+3+2+1
(@75-95%)

C.
3 rds:
12 Db Bench press
12+12 Db Bent over row
15-25 Ghd sit up

1. Snatch Primer
   On the :90 Seconds x 3 Rounds
   2 Pausing Overhead Squats
   2 Snatch Balances
   2 High Hang Squat Snatches
   Performed at 40%

2. Snatch From Blocks (Knee Level)
   7 Sets of 2:
   1×2 @ 60%
   1×2 @ 65%
   1×2 @ 70%
   1×2 @ 75%
   Final three sets: Build as you see fit.

3. Back Squat
   Build to a Moderately Heavy Single
   Followed by:
   2×2 @ 90%
   2×4 @ 84%
   1×10 @ 75%

4. Conditioning
   9-15-21:
   Butterfly Pull-Ups
   Barbell-Facing Burpees
   Overhead Squats (95/65)

3 x 2min on/ 2min off:

-power snatch 45kg x 4
-assault bike x 14cal
-DU, unbroken x 24
-burpee, max reps

*score is total amount of burpees

7 min AMRAP

1x power Snatch
3 x clean & Jerk 40kg (75% 1rm)

Find your 5 RM in push press

Pul-up

Gymnastics

Beginners: EMOM for 10min
ODD: Pull-ups
EVEN: dips or dip progressions

Intermediate:
muscle ups drills (jumping muscle ups, muscle up eccentrics, floor transitions etc)

Advanced:
muscle ups (use a number that can be maintained throughout the 10min)