15 hang power snatches (30/42,5 kg)
15 chest-to-bar pull-ups

Scaled WOD
3 rounds for time:
15 hang power snatches
15 jumping chest-to-bar pull-ups/ring row

Narrow grip bench press 2x10
Normal grip bench press 2x8
Wide grip bench press 2x6

EMOM 10 Minutes
Odd Minutes: 5 Squat Cleans (225/145)
Even Minutes: 200m Run (fast)
-rest 1 minute-
EMOM 10 Minutes
Odd Minutes: 3 Squat Cleans (275/175)
Even Minutes: 200m Run (fast)

1. 5-10 feet/knees on box pike push ups
2. 30s max reps wall walks

Iso DB Lat Pull-over:
3 x 6-8 each. Rest 60s
- Start weaker side first
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Every 3:00 x 4:
6 Left-leg DB Box Step-Up
6 Right-leg DB Box Step-Up

A: Muscle clean + pause dip + pause push jerk (bottom&top) 5x1

B: power clean + push jerk up to heavy in 8 sets

C: clean pull doubles up to heavy(ish)

IN TEAMS OF 2

AMRAP 25
1000/800m row
20 wall ball
20 burpee box step up
20 db hang power clean

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Jakakaa toistot miten haluatte. Jos ei ole parilista määrää, puolita toistot ja tee yksin

4 rounds:

10-15 ring row
10-15 push up
10-15 V-up
20 plank shoulder taps
-rest as needed-

Hip thrust

3 x 12 @ RPE 7 (3 RIR), rest 2:00-3:00 between sets