5 RFT:

Snatch: 10-8-6-4-2
(45/30, 50/35, 60/40, 70/45, 80/52.5)
Wallball x 15

AMRAP:
Circuit 15 stations. 1 min per station, max reps:
- Cal row.
- Tire flip.
- GHD sit-ups.
- OH walking lunges (20/10 kgs).
- Farmer walk (64/48 kgs).
- Toes to bar.
- Box jumps (30"/24").
- Rings L-Sit.
- Triceps extensions.
- GT Push ups.
- Wall ball shots (9/6 kgs).
- Wall climb.
- DU.
- Rope climb.
- Hand release burpees.

For time:
24 cal ski
24 db push press
24 cal row
48 du/72su
24 cal ski
24 db thruster
24 cal row

M rx 2x20
N rx 2x15

45s. Row/Bike - Walk out + Push up
45s. Row/Bike - Spider Lunges w/ twist
45s. Row/Bike - Kipping swings

• 2rds:
  6 Deadlift
  6 Hang Muscle clean
  6 Front squat
  6 Shoulder press

• Mobility...

Dip, MU progression, Front lever progression, candlestick lowers

Erilaisia MU-harjoituksia

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(20)
On the 5:00 x4
400m run
1:00 min plank

Finisher
50 flutter kicks
1:00 quad stretch

EMOM
 20

M1 12/15 cal row

M2 3 Squat Snatch
M3 
8-15 pull up

M4 3 Squat Snatch

ahafa
RPE 9

Total 90min

Warm up:
500m row, 5 squat clean, 5 HSPU, 5 pull ups, 5 burpee, 5 box jump overs, 20 DU

B.
Five sets for times of:
5 Squat Cleans (185/135 lbs) > 52.5kg, 85% 1 RM
10 Strict Handstand Push-Ups > kipping
15 Pull-Ups
20 Hand-Release Push-Ups
25 Box Jump-Overs (24″/20″)
30 Double-Unders
Rest 3 minutes

Results: 10.30, 10.53, 13.08, 13.08, 15.55 > 75.50
Avg/max HR: 169/192, 170/192, 165/188, 162/185, 158/179 > 162/192

tekniikkaa:
-snatch
-tgu
-windmill

for quality:
4 rounds:
8+8kb snatch
8+8 kb tgu
8+8 kb windmill
1min hollow rock