Hang Power Snatch 6-5-4-3-2 reps

2-3sets:
10-15 GHD hip extension
10-15 cyclist squat

Lämmittely:

Pizzalähetti

Mobility

Taito/Voima:
Maastaveto

WOD
Emom 12
1) 10-12 KK-mave
2) 10-12 Istumaannousu
3) 45s Burpee+viivajuoksu
4) Lepo

Deficit Deadlift 15-12-9-6 reps

EMOM for 3 rounds
16 DB snatches
16 DB good mornings
16 Reverse hypers on box
max Ring row hold
Rest

SET A I 4 rounds
5x barbell hip thrust
8+8x banded plank hip flexion

SET B I 3 rounds
12x DKB front rack walking lunge alt.
8x banded hamstring curl
20-30s starfish side plank hold / per side

AMRAP4:
6x box jump
6x KB swing
6x v-up / tuckup

Rest 1

AMRAP4:
6x box step over
6x KB high pull
6x situp

Skills
+7min Emom

Aikaa vastaan
30 Cal
30 T2B/T2R
30 Cal
30 C&J 30/40kg

30' AMRAP w. partner

60 cal airbike
50 dbl DB hang power clean @ 22.5/15kg
40 box jump over
30 burpee
20 dbl DB thruster
10 syncro dbl DB STOH

ABS: EMOM for 4 rounds
1. 6-10 Dragon flags
2. 6-10 Ab-wheels
3. Plank hold (Add more weight for each round)
4. Rest

in 2 minutes window:

5 DB push-ups
10 hang DB snatch
max calories row

IGYG