A)
Paused muscle clean + paused dip push press
5x 2+2
-2” pause above knee + in dip position

B)
Power clean and split jerk
8 x 1+ 2

OPTIONAL COOL DOWN

5-10 MINUTE FOAM ROLL
Options:
Quads
Glutes
Lats
Calves

Mobility:
Pistol mobility
Banded over head position

For quality:
Camille's drills for hand stand walk

WOD:
AMRAP 20 mins.

HSPU x5
Rings muscle ups (assisted) x10
Pistols squats x15

BACK: 4 rounds of:
5+5 KB snatch
5+5 KB Windmills
5+5 Single arm Ring rows
15 Good mornings
Rest

Raskas viikko

A1. Ring pull up Cl. 3x2+1 (RPE9)
A1b Nordic curl x2 (RPE8)
Tauko 3 min

B1. FG-soutu 4x10(RPE 8)
B1b. Takareisivaihdot x 6 o/v
Tauko 2 min

C1. Yläpito isometrinen (fg/ilman) x 14s
C2. Kylkikeinunta x 10 o/v
C3. Rengaskippi x 10
C4. Joustohyppy x 25
C5. Hauiskääntö pallolla x max
Amrap 14 min

Tabata hollow hold

squat snatch 1RM

5' AMRAP
5 power clean
5 front squat
5 thruster
5 pull up

5 rounds for time:
15/12 cal AB
10 Ring Support Tuck Ups
5 Devils Presses 2x22,5/15kg

A3. Weighted sit ups 2-3 x 10