3 x max reps tiukka leuanveto
3 x max reps rengassoutu
3 x max reps rengaspunnerrus

Wide grip pull ups
3x10

Back squat

3 x max toistot, dippi renkailla / nojapuilla tai boxilta, kumppareita voi käyttää

In 10 minutes:

Turkish Get Up
Build to a heavy set. Must be able to do weight with both arms,
so start with weakest arm every set.

100 hollowrocks
100 superman rocks

*** Deload Week ***

A.
Skills
Alternating For 15 Minutes:
Station A: Handstand Walk Practice
Station B: 50' Single Arm Dumbbell Overhead Walking Lunge

B.
Conditioning
"Cool Whip"
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into...
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

Kilos - Dumbell (22.5/15)

WOD #1:
"Gwen"
21-15-9 Clean & Jerk
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Adjust load as needed for each set. Rest as needed between sets. If weight is too heavy and miss an unbroken set, drop the weight and do-over unbroken.

WOD #2 - For Time:
15-12-9-6-3
- HSPU
- Shuttle Run
- KB Swings (53#,35#)

1. Leuanveto kapealle myötäotteella 30 s palautuksella 4 x 2 toistoa

3-5 minuutin lepo

1. Leuanvedot vastaotteella 30 s palautuksella 2 x 2 toistoa