Catch up on extra credit options from earlier this week.

12x E1,5MOM

Intervals 1-3
2 x snatch 70%

Intervals 4-6
2 x snatch 80%

Intervals 7-9
2 x snatch 85%

Intervals 10-12
1x snatch 90%

4 sets:

10/10 Single Arm Dumbbell or KB Upright row @ 2121 tempo

10/10 Single Arm Dumbbell torse row

10/10 Bottoms up Kettlebell press

• Kipping hspu 4x3–10

• Shoulder press 4x6–8

2-3 min light cardio
1+1 min hip flexor strech
1+1 min quad strech
1+1 min leg across body strech

WOD

2 rounds of

20 Strict Handstand Push Ups or 10 Wall Climb

50 Sumo Deadlift High Pull 40/30

30 Knee to Elbows

75 Wall Ball

10!
*Valakyykky
*Tangon yli burpee

4 x

30 DU
10 hang clean

4 kierrosta parin kanssa

200 m row vuorotellen