Every 3 Minutes until failure
Row 20/15 Calories
12 Thrusters 115/85lbs
3 Pull Ups
Rest remainder.
Increase Pull Up reps by 3 each interval.

Saturday

hiidas tempaus veto, 4x4 100% tempaus maximista

Penkki 3x3x75-85%
Slingshot penkki max1
Slingshot penkki, kapea ote 4x6-8
FacePull 100 toistoa

Body Armor
Turkish Get Up: Build to a Heavy 1 on Each Arm
Followed by…
21-18-15-12:
Kipping Handstand Push-ups
Toes to Bar

Snatch 6x2
Snatch pull 5x3
Military press 5x5

Moderate weight, technique focus

Kevennyshyppy, iskulyöntiponnistus

Courtesy of Alchemy 365

Warm up(0:00-10:00)

10 in and outs

10 cherry pickers

10 pick grass slow-3ct

Rpt 2x

Mobility(10:00-12:00)

1:00 min samson stretch

:30 sec chest stretch per

A20:
4 Rounds:
1 minute: Power Curls
1 minute: Push-Ups
1 minute: Power Curls
1 minute: Push-Ups
1 minute: Butterfly Sit-Ups

then

800m run

Finisher

10 side plank pt per

20 scap push ups

1:00 min child's pose

"Omatoiminen WOD"

A.
- Clean pull: 3x3
- Tall clean: 3x3
- Tall jerk: 3x3
- High hang clean + jerk: 3x3

Rest 1-2min btw sets...

B.
3x Hang squat clean + 1x Split jerk x5
(@80-85%)

C.
Pause Front squat: 4x2 (@75-80%)
(2s. Pause)

D.
Accesory work:
3 rds:
10-20Ghd sit up
6-8 Bench press
10-20 Ghd back extension
6-8 Bent over row

Tempaus

5 x 1, 2 sek pito kyykyssä