30s Banded Lat Stretch ( each )
30s Banded Ankle Stretch ( each )
30s Calf Stretch On Post ( each )
30s Banded Pass Trough

Row 1000m
2 rounds :

10 Wall Ball
5 Kipping Pull Ups
20 Double Unders

2-3sets:

10-20 snowangel
10-20 GHD hip extension

For time

• Take 15 minutes to work up to a 3-rep-max shoulder press

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• With an empty bar, complete
  • 5 hang power snatches
  • 5 hang muscle snatches
  • 5 hang power snatches

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• Complete as many rounds and reps as possible in 10 minutes of
  • 5 hang power snatches
  • 15-calorie row, bike, or ski erg, or 200-meter run
  • ♀ 95 lb, ♂ 135 lb

Voima
E3MOM, 4 rounds
8+8 single arm kb/db press

WOD
16min EMOM
1.min 6-12 2KB rhruster
2.min 10-20 plank shoulder tap
3.min 6-12cal ergo
4.min rest

OH squat 10-8-6-4 reps

E2MOM for 3 rounds:
1) AMRAP: 10 Weighted AMSU, 5 Strict T2B
2) Rest
3) AMRAP: 10 KB swings, 5 Ab-wheels
4) Rest

3 Rounds For Time :

25 GHDSU
20 Burpees To Target ( 25 cm )
10 Strict Ring Dips

TC 15

accessory:

2-4x
10 db lateral raises
15 pystysoutu tangolla
30 ojentajat kumpparilla (kumppari räkistä ylhäältä, kyynerpäät kyljissä suorista kädet)
- rest as needed

Front Squat

2-3-4-2-3-4 ( RIR 2-3 every Sets )

Go Every 3:00

3 rounds of:
5+5 DB Snatches
10+10 DB side bends
5+5 KB snatches
20 KB side to side swings
Rest