3-5rds
12x air squat
12x push up
12x single leg v-up (scaled sit up)
12x burpee (scaled up down)
30s plank

** scaled**

Snatch
-diffrent snatch drills

170 min
Warm up for 15 min

1.Snatch 3 RM

2.Gymnastics
A. EMOM14:
A) Strict HSPU - 7 x 6
B) Toes to bar - 8 8 8 9 10 10 10

3.Metcon
A. 12 min amrap:
500 m Row
8 Burpee box jumps
Result: 4 rounds

• Rest 5 min

B. 8 min amrap:
20 KB Swings - 16 kg
20 Wall balls
Result: 4 rounds + 14 KBS

4.Strength
A. 3 sets:
10/side single arm DB row, one foot elevated - 25 25 25 lbs

B. Accumulate 40 reps of dead bug

C. 4 sets:
8/side DB STOH single arm - 30 35 35 35 lbs

D. 3 sets:
12 low cable pulley - 40 40 40 kg
12 side lat. raise - 10 10 10 lbs
10 bicep curl - 20 20 20 kg

E. Tabata shoulder press - 10 kg

F. 3 sets:
8/side bulg. split squat - 25 25 25 lbs
30 GHD sit ups to parallel

Cool down
2-3 min light cardio
1+1 min pigeon pose
1+1 min banded bully strech
1+1 min tricep strech

Basic Endurance 60 minutes

15 min ski/bike/row
5 C2b
10 TTB
30 pistols alt.

200 naruhyppyä

aina stiplulla 5 polven nostoa roikunnassa

3 rounds of:
5 Crunches
10 Side crunches
5 Reverse crunches
10 Windshield vipers
60s Plank hold
Rest

Can YOU handle it?
For time:
75 Double Unders
18m Handstand Walk Obstacle Course
75 Double Unders

HSW: 6 x 3m Hadstand Walk (one obstacle in the 3rd meter, use 10kg plates)
Timecap: 4 minutes

Warm Up
3 sets
1:00 cardio (add speed each round)
10+10 banded monster wal
10 banded hip bridges
5 push up to downdog pose
10 wall squats
5 barbell OHS with 3 sec pause
5+5 single arm db bench press

Complete:
- 5 minutes general wrist warm-up with 4 position wrist rocks
- 3 x 10 palm push-ups
- 3 x 10 extensor push-ups

3 rounds:
- 10 kick to split leg handstand with a 3s hold
- 20 wall assisted handstand shoulder shrugs

Complete:
- 50 alternating, slow and controlled handstand shoulder taps

3 rounds:
- 30 hollow rocks
- 30 arch rocks