EMOM 20min
3-5 DB/KB Hang Snatch
3-5 DB/KB Snatch
3-5 Single arm OHS
ODD min Right arm
Even min Left arm

Skaalattu
EMOM 20min
3 DB/KB Hang Snacht
3 DB/KB Snatch
3-5 DB/KB Front squat
ODD min Right arm
Even min Left arm

Warm up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

then we do 2-3 sets of
:15 Active Bar Hang
5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
:15 Ring Support Hold
5 inch worm with push up

Warm up(10)
3rds
20 jax
15 plyo
10 knee grab

WRK(20)
WRK 4:00 REST 1:00 x4
8 alt db seated press
16 mountain climbers-two count
8 hrpu + two count shoulder tap
16 side shuffle shuttles-15 feet
side shuffle and touch down between two cones measuring 15ft apart-each touch counts as a rep

Finisher
30 leg raise to hip extension
1:00 IT stretch

EMOM 10

Even : Max reps, bar mu
Odd : rest

7min best effort Down ups reach to a target or door frame

Ensure chest hips thighs are flat on the floor at the bottom of each rep

Ensure you hit full extension when you reach up at the top of each rep

This workout is for reps

Pacing: go hard for the first 30seconds
Settle in to a pace between 30seconds and 5minutes
Have a pace in mind
Last 2minutes maintain form but go full Leroy and empty the tank

For Time:
Buy in 2000m row

Then:
3 Rounds of:
- 1600m run
- 10m hanstand walk ( 5m must done unbroken)
- 10 cleans ( squat or Power)
- 10m single arm Dumbell overhead walking lunges
- 5 bar muscle ups

Buy out 50 calories airbike

Mens barbell: 1. Round 70kg, 2. Round 80kg, 3. Round 90kg
Women's barbell: 1. Round 45kg, 2. Round 55kg, 3. Round 65kg

Dumbell: mens 22,5kg/ women's 15kg

Scailing options: Handstand walk-> 10 wall walk, Bar muscle ups-> 20 pull ups, scail weights if neccesary

Resisted Nasal Breathing: 15 breaths.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.

WU
Flow 3
pohkeet, sääret, jalkapohja

8-10min
10m inch worm
10m Crab walk
10 Jumping Jacks

Dry run
4rds
4 Thrusters
15 Jumping Jacks
vaihda kättä kierroksittain

5x 2 Hang power snatch + 1 Power snatch 60-70%

BOULDER SHOULDERS

3x15 Front raise
3x15 Lateral raise
3x15 Upright row
After each set 15 Hollow rocks, then rest for 1min.

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