Triset!!
4 work sets each!

Crossbody Romanian Deadlift x 8-10 each 3s down.
Rest 60s
Single Arm Band Assisted Chin-up x 2-4 each
Rest 60s
Landmine Deadbug x 30-45s each.
Rest 60s

3-4 Sets of 8-12 Reps:
A. 8-12 GHD Ab Rotations
B. 8-12 Weighted Hip Extensions
C. 8-12 Banded Face Pulls

3 rounds @ steady pace
8 e/side Trap raises
2-minute Air bike or run
8 Kang squats
2-minute SkiErg or row
8 Tactical ankle rocks
3 rounds, for quality
20m KB front rack duck walk (10m e/side)
20m Bear crawl
20m Crab walk
20 Banded glute bridges
20 Handstand shoulder taps

Snatch technique
*Tempauksen tekniikkaharjoittelua + liikkeen läpikäyntiä pieniin osiin pilkkoen
*Erilaisia harjoitteita eri vaiheiden / ominaisuuksien kehittämiseen (veto, allemeno jne)
*Jokainen suorittaa omalla tasollaan, lähdetään perusteista!

WOD
5rounds of:
30sec walking lunges
30sec ring push ups
30sec ring rows
30sec hollow hold
Rest 90 sec

*Ring push up + ring row = valitse itsellesi sopiva kulma niin, että toistot pysyvät teknisesti hyvinä

Skills in 20 min
Tgu 1-1 / 5x
@find the heaviest weight to quality

Wod for time
Each side until 4 rep/ movements
1 x one hand swing
1 x snatch
1 x clean
1 x front squat
1 x press
1 x reverse oh lunge

Plank
3 x 1 min /front,left side,right side/

A.) Takakyykky
2×8 @64% 1rm
B.) 3.sek Tempo Tempaus + valakyykky pysäytyksellä pohjassa 5×1+2 @65% 1rm
C.) Penkki punnerrus
2×8 @64%
D.) Leuanveto myötäotteella
5×5 tiukkoja!

Pause Back Squat x 2 x 6 sets@80%

Power Cluster + Hang Power Clean + Hang Squat Clean + TNG Squat Clean daily max

Metcon (Time)
5 UNBROKEN rounds for time: (You can drop the weight after a full round of the complex)
2+2+2+2@80% of A

Metcon (Time)
5 rounds for time:
10m Fat Bar OH Walking Lunge@40/30kg
5 Bar MU's
10m Fat Bar OH Walking Lunge@40/30kg
15 T2B

RestDay!

A,
Back Rack Alternating Lunge 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

Alternate legs until you complete 10 total reps.

B,
Row 2 km

This is an all out effort for time.

C,
5 rounds for quality of:
3 Weighted Pull-ups, pick load
3 Strict Pull-ups
3 Kipping Pull-ups
Freestanding Handstand Hold, 20 secs