6 sets every 2min:
5+5 DB/KB snatch

BAR MUSCLE UP

Hip mobility

3-4 sets:
6/6 Cossack Squats (Goblet Hold)
30m KB/DB Farmers Carry
10/10 Eccentric Lateral Box Step Down 30/40cm (heel touches the ground)
1min Sorenson Hold
- Rest as needed

For time

• Back squat 1-1-1-1-1-1-1 reps

Goal is 85% and above on every set

Rest 3 to 4 minutes between sets.

Warm-up

5 sets
1:00 Row @ Increasing pace
1:00 Stretch b/t sets
+
3 Bursts
10 stroke build up to fast pace
1:00 Row @ easy and relaxed

2-3 Rounds
5 Scapular pull-ups
5 Inchworms
5 Back support slide throughs
5/side KB Hike cleans, alternating
5 Russian dips
+
Once through
1:00 Row
2 Wall walk
4 Burpee over the DB
8 DB snatches, alternating @ workout weight
– Rest 0:30 –
1:00 Row
2 Ring muscle up
4 Burpee to ring
8/6 (cal) Air bike

Voit tehdä korkeammalla boksilla tai ottaa lisäpainon.

30' AMRAP w. partner

Buy in: 1000m <a href='/journal/movements/801'>row</a>

Then AMRAP:
20 <a href='/journal/movements/52'>box jump</a> 
30 cal <a href='/journal/movements/801'>row</a> 
40 <a href='/journal/movements/920'>KB swing</a> @20/12
30 partner wall ball 
20 pull up 

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Wrist Push-Ups
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets