EMOM 8:
5 Hang Power Cleans
- Start @60% and work up to heavy 5 rep

21-18-15-12-9-6-3 Reps,
For Time Thrusters (pvc)
Bar Facing Burpees

3 hengen joukkueissa

4 min aikaa tehdä

20 leukaa
20 clean (15 kg)

Jos ehtii pääsee eteenpäin

4 min aikaa

20 leukaa
15 clean (20 kg)

ja taas

4 min aikaa

20 leukaa
10 clean (30 kg)

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
8 superman
8 hip rotations per
8 frog jumps

Metcon/*Rx(15)
30-20-10
row/ad cals
du's x3 singles
sit ups

OR

Make up a missed wod.

Finisher
stretch and roll
60 rtw

"Tall Snatch" 4x3, kevyt. Keskity korkeaan vetoon.

Puolesta reidestä tempaus 5x2@65-70%

raakarive + raaka työntö 5 x 1+1@70%

Snatch 6x2
Push press 5x5
Back squat 5x5

1 Burpee
Roll
Bear Crawls Forward :30
3 Burpees
Roll
Crab Walks Forward :30
5 Burpees
Roll
Spiderman Crawls Forward :30
7 Burpees
Roll
Bear Crawls Backward :30
5 Burpees
Roll
Crab Walks Backward :30
3 Burpees
Roll
Spiderman Crawl Backward :30
1 Burpee
Roll

4 sets:
Accumulate 3-5 complexes: 1 Strict Muscle up + 1 Eccentric MU. Scaling options: Sub 1 Jumping MU + Eccentric or by doing feet assisted on a box
Rest 1:00
15-20 Weighted hollow rocks holding a light plate overhead
Rest as needed between sets

Strict pull-ups https://vimeo.com/175741058

8 x 3 @ 40% if 1RM

3-4 sets for quality:
Pick one dumbbell or Kettlebell to use for all movements
20 Single Arm DB Overhead Squat (10 reps per arm)
10 Single Arm DB Shoulder to over head (5 reps per arm)
20 Alternating Goblet Cossack Squat
10 Single Arm Ring rows (5 reps per arm)