EMOM 20

1. x KBS
2. 10 Box step up
3. 8 Burpee
4. x Jumping squat

→ start with 10-12 reps on KBS and jumping squats, add one rep each round

Warm Up
3 rounds
1:00 rowing
3 barbell muscle cleans
3 barbell tall power cleans
3 inch worm with push ups
:30 Plank Hold
10 supermans (feet together)

then after 3 rounds some wrist / front rack mobility and start to climb for HPC weights!

On the minute for 12min
1. 5-4-3-2 thruster @increasing weight
2. 3 tuck front lever lower
3. Rest

Ja ens viikolla wodeille.

Band Pull Aparts from different points
6-8 reps of each movement ,hold for 1-2 seconds on each rep.
taaksevienti
ristivedot vuoropuolin
ulkokierto kuminauhalla vartalon etupuolelta
rintakehän avausliike kuminauhalla
niskantakaa käsien suoristaminen ulospäin
vartalonkierrot seisten
kulmasoudut yhdellä kädellä

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

then 2 rounds
2:00 cardio machine

10+10 single leg romanian deadlift @ 10/15kg DB/KB
10+10 single arm hang c&j
10+10 single arm front rack squat
15-20 ring row

then wod prep
2-3 sets
4-6 deadlifts + 4-6 bar facing burpees, climb to workout weight on DL.
For example first set 35/50kg, second 42,5/65 and last 50/75kg.

For Total Load: 
5 Sets of 3 

EMOM 15
1. 8-12 pull up/ ring row
2. 8-12 push up
3. 8-12 goblet squat

4 Rounds for quality, go every 2:30.

1 Rope climb
10 Pistols, alt

Every 4 Minutes Until 75 Reps:
1,000 Meter Bike Erg
15 Overhead Squats

Max Power Snatches

Barbell: 34 / 25 kg
Time Cap: 20 Minutes

For Total Load:
5 Sets of 5