Weighted pull ups and ring dips:

x10-9-8-7-6-5-4-3-2-1

(+10kg vest / not for time)

• skin the cat

• piked inverted hang

• https://www.instagram.com/p/BwCM6yZnGwM/?utm_source=ig_share_sheet&igshid=d1w0q35jap8j

5 rnds for quality
10-20 m handstand walk
400 m run

Snatch
60%/2
65%/2
70%/2
(75%/2)2

5 Minutes of Global Recovery Foam Rolling or 5 Minutes of Row, Bike, Jog, light Sled Pull.

5 sets:
100 ft Plate pinch farmers carry (something difficult for 100ft that you can do unbroken)
10 strict Knees to elbows
10 Alt. Single leg Romanian Deadlifts holding light dumbbells in each hand (5 reps per leg each set)

Penkki 8x1x80% (kisaote, kunnon pysäytys rintaan)
Jyrkkä vinopenkki 5x8-12
Kahvakuulasoutu vuorotahtiin 3-5 "hapotusta"

AMRAP 12 mins
- 9 DB deadlifts
- 5 burpees
- 3 DB cleans
Use 2x35lbs or 2x45lbs DB's

Alkulämmittely ja mobility

Voima: takakyykky ja leuat

Wod: 21-15-9
Seinäpallo
Punnerrus

Core

Loppuvenyttelyt

Two rounds of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps