Skill
Sand bag clean

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(17)
WRK 7:00 REST 3:00 WRK 7:00
8 db/kb goblet squats
24 jump rope/hvy rope/du's
8 v-ups

Finisher
50 rtw
1:00 quad stretch

Practice L-sits for 10 minutes.

Row 5,000 meters for time.

Stretch for 10 minutes.

Result is for the row.

10min EMOM

1 power Clean&Jerk

Find heavyish

1 min ON / 30 sec OFF:
- Cal row.
- Medball Sit-ups 9/6 kgs.
- Over head lunges (20/10 kgs bumper plate).
- 10 m. Farmer carry (2x32/2x20 kgs Kb). X2.
- Back Squat from rack (50/35 kg).
- Strict Toes to bar.
- Global Trainer push-ups.
- Box Jumps (30"/24").
- Thrusters (30/15 kg).
- Kb Swing (24/16 kgs).
- Pull Ups.
- Handstand push-ups.
- Wall Ball shows (9/6 kgs).
- Burpees (touching the rings).
- Rope climb. X2.

-Pystypunnerrus

3 x 6 pystypunnerrus

-Kippi, kippi toes to bar

A.
Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111
Station 2 – Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111
Station 3 – Supine Ring Row x 10-12 reps @ 2111
Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled)

B.
Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds

200 naruhyppyä (singles)
50cal row
200 naruhyppyä

Aikaa vastaan:

300m juoksu

21-15-9
Ilmakyykky/Punnerrus/Rengassoutu

300m juoksu

4 rounds for time of:
45-second handstand hold
45-second static hang
15 dumbbell shoulder presses
15 strict pull-ups
Men: Use 2  22,5kg DBs for presses
Women: Use 2 15 kg  DBs for presses