AMRAP 18

9 Power Cleans 70/55kg
12 Strict Handstand Push-ups
9 Front Squats 70/55kg
12 Strict Pull-ups

Russian dip or ring dip practise, then

EMOM 12 min, alt.

4-10 Hang power snatch TNG @ 60-80%
4-10 Ring dips (anyhow)

-Leuanveto
-Negatiivinen leuanveto
-Kumpparileuanveto

Eilinen harjoitus

Grab Bag WOD:
- 1000M Row for time
- 50 Strict Pull Ups
- 3x max effort L-Hang
- 10x 25M XPO Sled Push
- Hand Stand Holds/Walks
- 50 GHD Sit Ups
- Mobility Work-Foam Roll/Bands

No specific order on the work.
Work may be broken up as needed, aside from the 1000M row.

Push yourself!

Extrat - assarit

3 rounds for quality
10/10 single leg deadlift KB
15 back extensions (ghd)
5 rope climbs

A.M.R.A.P. 15'
► 12 Sumo DeadLift
► 09 Get Up
► 06 Push Ups

• 5-5-5 of:
BB Power Snatch
5RM
90% 5RM 5-5 reps
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

Every 2:00 for 8:00-

5 T&G Power Clean & Push Jerks – begin around 65% of max PC&PJ and work to a 5RM for the day

8:00 Max Distance Sledpull Powerwalk without stopping.