For time

• 10 squat snatches, ♀ 75 lb ♂ 115 lb
• 10 squat snatches, ♀ 85 lb ♂ 125 lb
• 10 squat snatches, ♀ 95 lb ♂ 135 lb

Bar muscle-up progression

Warm-up: classic gymnastic, 4 sliders,
+ hollow and arch body positon (on the floor)

BMU progression with 10 exercises

WOD: - 8 pull ups to breast
- 8 sec hang tuck position
- 8 straight bar dips
- 8 BMU with jump

"Karen "
150 wall balls for time
Timecap: 12 mins

3 - 5 x 3+3

Odd object turkish get up !

WOD
3 min max reps DU
2 min rest
3 min max reps odd object over burpees
2 min rest
3 min max rounds:
8 Pike push up + 20 sec L-sit hold on the box

Work up to a 3RM back squat.

21-15-9:
Power snatch (42/30kg)
Air bike (cal)

AMRAP :)

2 min AMRAP assaultbike

2 min lepo

2 min AMRAP lisäpainoaskelkyykky 35 lbs

2 min lepo

2 min AMRAP rengassoutu

2 min lepo

2 min AMRAP DU

5 Rounds of the following
5 HSPU
200M Run

5x5 Strict Press
5x5 Strict Pull Ups
Note: Alternating sets with Strict Press and Pull Ups

Build To A Heavy Set of 5

Etukyykky max3
Sumokyykky 4x6-8 (polven alta)
Suorinjaloin mave 5x8-15 (kevyesti)