5 rounds, each for time:
7 cal Echo bike
10 KB STOH 2x16kg
7 cal Echo bike
10m KB front rack walking lunges

Rest 90sec between rounds

Snatch

A) WU Set x3-4

• 3 Snatch DL + 3 High hang muscle snatch + 3 OHS
• 3 DB Squat Jump

B) Build up to days technical 3RM Squat Snatch (drop and go)

C) EMOM 9:

1-3: 1 Squat Snatch @95% from days 3RM
4-6: 2 Squat Snatch @85% from days 3RM
7-9: 3 Squat Snatch @75% from days 3RM

Squats

Pause Back Squat (1s pause pohjalla)

• 5x5 *rest 3min between (1-2 RIR)

EMOM 10

1) ''X'' Rope Climb
2) 8 Squat Clean @50-60kg

-Rest 5-

EMOM 10

1) ''X'' GHD
2) 10 Power Clean @50-60kg

ACCESSORY

A) 4 Rounds For Quality:

• 20m Backwards Sled Drag
• 45-60s SB Bearhug Hold

B) 4 Rounds For Quality:

• 30m Double KB Fr. Carry
• 40m Heavy Farmers Carry

Kolme kierrosta aikaa vastaan:
3 min soutu
Farmers Carry 120 m
3 min pyörä
Box over
3 min ski
Devils press

Strict Press

10-8-6-4-2

*Nouseva paino
*rest 2-3min between

EMOM 12

1) 45s Ski Erg (Z2)
2) 1 Set of s.Hspu + 5-10 Kipping
3) 18-20 C2B

3-4x Superset

• 10 Legs Raised Ring Row + 10-20s Hold
• 10-15 Seated DB Lateral Raise

3-4 Rounds For Quality

• 10/10 DB Bicep Curl + 5-10/arm Hammer Curl
• 10-15 DB Skull Crusher
• 10-15 DB Floor Press

-tasaisesti(tavoite) toistot.

Do the Complex for every 2 minute

4 rnds for quality
5/5 hip airplane
8 bent over T raises
8/8 dead bug

backsquat up to heavy double

12' AMRAP
12 KB swing @ 24/16 kg
9 box jump
6 ttb

For time

• 35 double-unders
• 200-meter run

STRENGTH

4 rounds of
10 Dual DB/KB Bent over Row
10 BB Strict Press
1' Rest

WOD

For Time
400m Run
50m Walking Lunge
40 SA DB Clean @15/10kg
30 SA DB STOH
20 Renegade Row
10 Alt. Devil's Press

Time cap: 12 min.

Rx+: @22.5/15kg

ACCESSORY

3 rounds of:
10/10 SA Banded Face-Pull
25/25s Side Plank on palm