Hang clean pull 4x8 reps

Every 4min for 20min

8 Db snatch
5 burpee
4+4 Thruster

4 rounds of:
8 Good mornings
16 Back extensions
8 Ring rows
16 MB over shoulders
Rest

A) EMOM 15’
A, 15 USA swing @heavy
B, 16 Gorilla row
C, 12 double KB Z press @mod.

B) AMRAP 8’
2-4-6-8…
Double KB Front Rack Alt. Reverse Lunge
Double KB Hang Cl&jJerk

2’ rest-

C) AMRAP 8’
6 burpee DL (double KB)
10 box over @50 cm (double KB)

*Agilitytikkaat
*Reaktiolähdöt

4 sets of:
12 Deadlifts on a plate
6+6 DB snatches
Rest

2-3 min light cardio
1+1 min banded scalene strech
1+1 min banded lat strech
1-2 min couch strech (each side)

WU
6-8min. at easy pace
8x air squat
8x jumping jack
8x plank shoulder tap
8x up down
20-30s plank

Tabata thruster

On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.

♀ 45 lb. ♂ 65 lb.

3 max-duration L-sits from the floor.

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:30 row @easy/mod pace
1:00 ski @easy/mod pace
5 push up to downdog
5 hr push ups
10 scap pull ups
10 kipping
10 barbell bench press (tempo slowly down, fast up)