-HS-walk around the box, both directions
*rest as needed

A.
5x
8 Bench press
8 Strict dip

B.
4 Sets:
9 HSPU
9 Chin-up
9 Strict dip

C.
3x
8-10 incline DB bench press
”21’s” bicep curl

D.
Tabata:
Banded bicep curl/skullcrusher

Do 6 sets of 2 snatch pulls.

5 box jump
5 hspu - box
10 squats kb
10 sit ups

12-15 Min EMOM of:
1st Min
One-Arm KB Swing Snatch (32/24Kg) 12 reps (6/side)
2nd
Double KB Clean & Jerk (2X24/16Kg) 6-8 reps
3rd Min
Rest

AB 4mins Easy
*sprint last 10sec of each minute
+
2 Sets Each
10 Dual Kettlebell Clean
5 Burpee High Jump (perform burpee and jump as high as you can)

Double KB
10-8-6-4-2
box pistol squat
single leg RDL
split squat

8-8-8-8-8
Z-press
gorrila row
floor press

Wod
Amrap 10’
1-2-3-4….
dead clean
drop clean
front squat
KB push-up
@double 24/16

2 kierrosta
200m juoksua
10 kyykkyhyppyä
10 kasakkakyykkyä
10m kyykkykävelyä

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9 sets of clean:
3-3-2-2-2-1-1-1-1
New set every 2 minutes

8x AMRAP3 mins alternating between:

A:
Dumbell "Chief"
3 DB Clean @2x22,5/15kg
6 DB Push up
9 DB squat
REST 1 min

B:
5 Burpee over the rower
10 cal row
15 Plate G2OH@20/15kg