Penkkipunnerrus 8x3x55%
Kapea penkki 4x8-12
Pystypunnerrus 4x8-12
Pystysoutu käsipainoilla 3x20-30

In 15 min, find your three rep max front squat.

Tramppatemppuja

10
10
10
10

For Time :
50.40.30.20.10
► Push Ups
► Sit Ups

sqquat snatch + power snatch
2 waves

Pre, Post & Between Sets:
- Mobility Work

WOD - 3 Rounds (each as fast as possible; rest as needed between sets):
- 750M Row
- 100 Double Unders
- 50 Sit Ups or 25 GHD Sit Ups

Hang power snatch: 5x3

5 RDS:
Burpee-Muscle-ups 1'AMRAP
Rest 1'

3 “Giant” Sets:
1:00 D-Ball Hold (60/20)
1:00 Hip Extension Static Hold with plate (10/5)
0:30 L-Sit
0:30 GHD Sit-up Static Hold