Squat Flow video and 5-10 Down Dog to Cobra video

For time:

Row 1000/900m
16 GTOH 50/35kg
Row 750/700m
16 GTOH 50/35kg
Row 500/450m
16 GTOH 50/35kg

10-8-8-8-8 reps @55-60-65-70-70% from your 1RM

Go every 2:30

Fs 120
Stoh 95
Dl 180
Max weight in three attempts

OTM20
1. Box over steps (carry DB or KB)
2. HSPU
3. Burpee pull up
4. Rest

3 x

8+8 kulmasoutu kahvakuulalla
8 istuen pystypunnerrus
8 tiukka toes to bar

Warm Up
2 rounds
2:00 cardio machine
50 single unders
5 push up to downdog
5 pike push ups
10 scap pull ups
5+5 single leg RDL
10 kb swings

SKILL
Kip -> Kip to swing - > Kipping knee raises - > Kipping ttb
Kipping HSPU

pistol squat!

Warm up:
1' su 1' juming jack 3x
10 DU 10 juming with knee
10 squat 10 jumping with foot

10 squat progression
5 ' streching

135 min

1.Snatch
A. Build up to 1RM snatch in 20 min
- 52.5 kg

B. Snatch consistency work
EMOM8
2 Power snatch
*Build up to max 85 %, start from 65 %.
- 40 kg

2.CTB
- Every 90 s. x 6: 7 CTB
- Easy bike between sets

3.Back squat
Build up to 3 RM back squat in 20 minutes
- 85 kg

4.Accessory
20-16-14-12 reps of:
Hip thrust - 50 kg
* After each completed set do:
3 High box jumps

EMOM x 12 minutes

Minute 1: 5-15 Pull-Ups
Minute 2: 0:45 Second Calorie Assault Bike or DUBS

Result is total reps + Cals/Dubs