30 air squats for time

A. EMOM x 8 mins
Odd: 10-15 Medicine Ball Cleans
Even: Echo bike

B. EMOM x 8 mins
Odd: 6-10 Alternating Single Arm DB Devil Press + 4 Double (hang) Snatch
Even: SkiErg

C. EMOM x 8 mins
Odd: Burpees over Obstacle
Even: BikeErg

D. EMOM x 8 mins
Odd: 8-12 Ground to overhead (Fat Bar)
Even: Row

1 minute rest between EMOM's

Start up(14)
stretch 6 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Power(15)
deadlift-4x1
bench/strict press-4x1
squat-4x1

Metcon(12)
3rds
20 pistols-mod as needed
20 med ball sit up 20/14
200m run/15 cal airdyne/15 cal row(choose)

Metcon-comp(12)
3rds
20 pistols
20 ghdsu
20 cal row

Finisher
60 temp tantrum
stretch and roll

OPEN 20.1

3 rounds:

• 10 step-ups
• 5 burpees

"Tall Clean" 5 x 3

Työntö-Veto + Rive 5x(1+1)x70%

Työntöveto, (pidolla, kannat lattiassa)
1x3x85%, 2x3x90%

Etukyykky 3x3x65%

3 x 10 lantionnosto
3 x 8, tiukka leuka

• Row/Run/Bike: 2-3min.

• 1x
  60s. Spider lunge w/ twist
  60s. Up/down dog
  60s. Shoulder rotations w/ stick

• 2x
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Press
  6 OHS

• 2x
  3 Position Power snatch
  3 Snatch drops

• 3x Complex

• Mobility btw rounds.

KB Curls
4 x 8-10. Rest 60s.

Kipping Pull up practice:
Hollow rock & Arch rock
Scapular Pull up
Shoulder blade push up
Kipping technigue

12 – 9 – 6
Thruster (30/42,5kg)
Kipping pull up

Rest 2min

12 – 9 – 6
Pistol squat
Push up

TC: 15min

AMRAP 15
12 DB snatch (alternating)
300 m run
10 burpee box jump