Front squat 1 RM, then 3 sets @ 75% (choose reps)

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Wide-grip Pull Ups 5 reps
Strict Handstand Push Ups 5-7 reps
Pistol Squats 10 reps
Toes to Bar 7 reps

Strength / Skill:
10-8-6-4-2
STO
Note: As heavy as possible, do not use above reps to warm up. You may strict press, push press, push jerk, split jerk.

WOD - 5Min AMRAP:
- Squat Clean to Overhead (#155/115)

3Min Rest

Post-WOD:
- Tabata Sit Ups

For time: 100 weighted box step ups
* everytime you break, do 10 Wall balls

Tekniikka:
Thruster
KB swing

Hyppyleuka / leuka

For Time:
21-15-9-6
Strict Handstand Push Ups/ DB Press
Bodyweight Dips (Off an Object/Chair/Ground)
Hand Release Push Ups

B.
Every 2 minutes, for 20 minutes (10 sets), of:
Snatch from Blocks x 1 rep
(set the blocks at knee height)

Start at roughly 80% of your 1-RM Snatch and build in load over the course of the ten sets.

2-3 min light cardio
2+2 min low back / side smash with roller
1+1 min leg across body strech

AMRAP 10 Min
Lunge 20
Run 50
Rest 5:00
Then
AMRAP 10 min
5 Pull-up
10 Push-up

10' AMRAP
10 dbl DB hang clean @22.5/15kg
10 dbl DB thruster
10m bear walk