WU
tabata
air squat
push press
+
2rds
8x thruster
8x burpee

Banded Alphabet: 2 x each. Rest 60s
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
:45 bike + :45 ski erg
5 barbell power snatches
5+5 lunge elbow to floor strech
5 up downs
10 box jump overs, step down.
- cllimb to power snatch weight and test 2-4 reps of bbjo 2 times during climbing on snatch

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement 

6 x E2MOM 2 push press @80%

2-3 min light cardio
1+1 min couch strech
1+1 min banded bully strech
1+1 min hamstring strech

Rakenna raskas vauhtipunnerrus ykkönen kymmenessä minuutissa

WOD
5rds
30x DU/ jump over line
20x hang power snatch
10x burpee
rest 1min. btw rds

Muscle snatch + OHS + Sotts-press
5 x 3+3+3
Hip snatch + Hang snatch + Snatch
6 x 1+1+1
Snatch pull + pull below the knee
5 x 1+3

Front Box Squat
Build to a heavy 5 over 5 sets. Rest 2:30
- Parallel Box
Option: Build to a moderate set of 5