KB goblet hold split squats 4x5/5 @ moderate, deload

16' EMOM
1: 30" russian twist
2: 10-12 burpee
3: 10 steps walking lunges
4: 10 push ups

Hang squat clean 5-5-5-5-5 reps

Power clean 3 RM, then 3 sets @ 80% (choose reps)

Find a heavy sets in 20min.

a) TnG snatch x 5 (10min.)
b) Tng Clean & jerk x 5 (10min.)

AMRAP 20
14-12-10-8-6-4-2 Front Squat (Bodyweight)
2-4-6-8-10-12-14 Strict Hanstand Push Ups

Lämpö
2:00 Pyörä
2:00 Hiihto
2:00 Soutu

2 kierrosta
10 Kumpparihalkaisu edestä
10 Kumppari pystypunnerrrus o/v
10 Kumppari penkkipunnerrus
10 Kumppari ulkokiertäjä o/v
10 Kahvakuulaheilautus
10 Maastaveto kuulalla

:30 Pakaravenytys
:30 Spiderman venytys
:30 Selkävenytys (vastakkaisesta jalasta kiinni)

Voima
5 kierrosta
8 Maastaveto
8 Kulmasoutu käsipainolla o/v
16 Ristikkäislinkkari

Jumppa
Pareittain 15:00
20 cal Soutu
20 Punnerrus
20 Boksiaskellus
20 cal Pyörä
20 Burpee
40 Selän ojennus

10 renegade row 5kg/10kg
10 dumble thruster
10 box jump 24"/20"

"Eva" Fitness:
5rounds for time:
600m run,
20 kbs,
20 pull up/ low bar/ring row/ jumping pull up
*
"Eva" Finess 2:
5rounds for time:
400m run
20 kbs
20 low bar/ ring row/ jumping pull up

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :50 Nasal Breathing EZ Cardio
MIN 2 - :25/:25 Single Leg Glute Bridge-Up
MIN 3 - :50 Cat/Cow

Warm up
3 rounds
10 cal bike or row
10 good mornings with empty barbell
10 deadlifts with empty barbell

Deadlift
E2MOM x 5
10 reps

WOD
Every 3:30 x 4
9 DB thrusters
18 calorie row

3 rounds (not for time)
Up and back KB farmers carry
25 sit ups