Deadlift 10-8-6-8-10 reps

• Run/Bike/Run: 3min.

• 2 rds:
  10 One leg V-sit up
  10 Ring row
  10 Box steps

• Mobility...

• 2 rds:
  6-8 GHD sit ups
  6-8 Rope climb
  6-8 Pistol squat

140 min

1.WL
A. Power clean into push jerk
Build up to heavy in 12 minutes
1 Power clean into 1 Push jerk
- 60 kg

B. EMOM7
1 Squat clean
- 40-65 kg

2.Metcon
A. "DT"
5 RFT:
12 DL 50 kg > 45 kg
9 HPC
6 jerk
Time: 10.17

B. FT:
10-8-6-4-2 OHS @ 30, 32.5, 35, 40, 42.5 kg
25-20-15-10-5 TTB
Time: 14.20

3.Strongman
20 m sled push (grass)
2 x sled + 20 kg
8 x sled + 40 kg

Lepo tai Open 21.2

On the 3 min x5/or with partner, partner do round other rest.
3 min time to do per round/ 5 rounds

12 cal ski/row or 15 cal bike
9 t2b
6 devils press

Warm up(10)
3rds
20 jax
20 single leg deadlift
20 arm circles
20 mountain climbers

WRK(24)
WRK 6:00 Rest 2:00 x3:00
12 dumbbell/sandbag/barbell hang clean
24 hvy jump rope
12 alternating dumbbell press/barbell strict press
24 sit ups

Finisher
:30 side plank per side
1:00 pigeon per

A: Hip power clean+ Double hang power clean+ split jerk 3x4
B: Muscle snatch+ Hang power snatch + Power snatch 4x3
C: Snatch pull 4x3 @85% of snatch pull max.

Ohs 10 min otm
1 min 2 reps
2 min 4 reps
3 min 6 reps
4 min 8 reps....
When you fail, start go down

WOD
for time
20-15-10-5
KB swing
hollow up
into
5-10-15-20
up down
air squat

HSPU practice
E3M for 12min(4set)
Beginner
Amrap box Hspu or Pike Hspu
Intermediate
5x Strict Hspu @50A1
Advanced
Amrap strict deficit Hspu
+
Strict pull ups 3xMax