side plank r
side plank l
plank hold
alt. single leg v ups

EMOM 8
1. 6 deadlift
2. 5+5 bulgarian split squat

Handstand / HSPU / Handstand walk technique

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Mobility

3 rounds in a row:
- 1min Side plank right
- 1min Side plank left
- 1min Plank

Jefferson curl 3x15

Maastaveto korokkeelta 5x1x70%
-esim 1 kumiharkko

Sivutaivutus 3x12 / puoli

Painijan kyljet 3x30 (15/15)

2 Rounds :

30 Dumbbell Z-Press
30 Dumbbell Hammer Curls
30 Dumbbell Floor Press

3 rounds
10/8 cal bike or row
10 passthroughs
10 light wallballs

Warm up for thrusters and hang cleans

WOD with a partner
100 thrusters 75/55
*restinn partner hold bar in front rack position

100 hang power cleans
*resting partner holds in hang position

100 burpees over partner
*resting partner in plank

100 sit ups
*resting partner in hollow hold

4 frotn squats
start 75-80%1rm fs
build heavy set of the day

Before workout:
Find a heavy 5 rep Bench Press

Workout:
15 min AMRAP:
5 Chest to Bar Pull Ups
30 Double Unders
10 Push Ups

4 double db hang squat clean 22.5/15
6 hspu
24 du