Snatch pulls
4 x 3 @ 100% of 1RM snatch

Yo-Yo snatch - 5 x 2 starting @ 70%, build over the sets if it feels good

Tempo front squat
5 x 4 - 3 seconds on the way down, 3 seconds on the way up @ 50% of 1RM front squat

Accessories
DB walking lunges 3 x 16 (8 each leg) @ 8RPE
Leg extension 3 x 12 @ 8RPE
Hamstring curl 3 x 12 @ 8RPE
3 x 1 min plank holds

AMRAP15 of:
5 T2B
5 row cal
5 kipping handstand push-ups
10 T2B
10 row cal
10 kipping handstand push-ups
15 T2B
15 row cal
15 kipping handstand push-ups
....

TC: 15min

• Tripod handstand practice
• 3x5: 3s negative box handstand push up

A: Bench Press 5rm+2x5@90%
B: Strict pull ups 3set
C: Seated machine Shoulder press 3set
D: Supinated narrow grip lat pull downs 3x10
E: Triceps extensions 3set varierat grepp
F: DB biceps curls dropset x3

kipping pull up/c2b

E2MOM 5 rounds
3-12 kipping pull up/c2b (unbroken)
8 burbee + kb swing

Partner wod ( You GO , I GO)
For time :
5 rounds of
30 Toes to ring
30 Goblet REVERSE lunge with KB
30 Kettlebell Snatch @24/16lg
30-60-90-120-150 Double under
Timecap 30 mins

Clean and jerk
6 x 1 @ 60% of 1RM clean and jerk

Snatch
6 x 1 @ 60% of 1RM snatch

Front squats
6 x 1 @ 65% of 1RM front squat

3rnds for quality
5/5 dead bug
5/5 push up pos. banded pull through
5/5 one legged KB RDL (bilateral hold)

10'EMOM
1: 5 supinated grip bent over row @rpe 8
2: 20-30" hollow body rock

Laji 1
For time
2000 m run
1500m row/3000 m bike erg
3000m bike erg/1500 m row

Laji 2
For time
M+N pareilla, you go, I go tyylillä
Pari 1
10-8-6-4 clean 50/35 kg
2-4-6-8 single arm devils press w/ 15/10 kg db

Pari 2
10-8-6-4 T2B
16-18-20-22 wall ball

Laji 3
For time
Accumulate 90 synchro burpee to plate
9 synchro plate GTOH every 1:30 15/10 kg