3 rds:
25 ghd
25 backextension

2 rds:
cable one-arm rotational row 10@
Physioball russian Twist 10@

1. 3x 2xpaused ohs 2xsnatch balance 2x high hang snatch Use @40%

2.
3 rounds snatch from the blocks (knee level)
2x60% snatch
2×65%
2×70%
2×75%

5 x 3 Thrusters (increase in weight each set) 95, 115, 125, 135, 155

I have a lot of work to do on this movement. Need to get the wrist broken in.

WOD - 4 Rounds Total - 2 minutes per round with 2 minutes of rest between each round.

Run 400M and with whatever time left over, max out on that movement. Then rest 2 minutes and move to next round.

1st Round
400 M run
Max HSPU (22)

2nd Round
400 M run
Max Pull Ups (24)

3rd Round
400 M run
Max Air Squats (22)

4th Round
400 M run
Max Sit ups (26)

Shoulder press 1-1-1-1-1 reps

1,5 hours of bike. Outside and sunny. I don't know what Parhautta! is in english.

Amrap 20 mins

30 dumbel bell snatch
30 box jump
21 cal row
30 knee raises

2-4-6-...-20:

Ghd sit ups

Aikaa vastaan parin kanssa vuorotellen

5 min AMRAP köysikiipeilyä - joka alkava min molemmat tekevät 3 burpeeta.

2 min lepo

5 min AMRAP PEP parin kanssa vuorotellen. Joka alkava min molemmat tekevät 3 burpeeta.

Tulos: Kaikki PEP ja köysikiipeilyt yhteensä.

AMRAP 15
Front rack lunge 15 m, left hand 24/16kg KB
Front rack lunge 15m, right hand 24/16kg KB
10 KB hang clean left hand 24/16kg
10 KB hang clean right hand 24/16kg
200 m row

Mobility/ Open gym