4 sets
Barbell Single Leg RDL - x10/-8/-8/-6/
Tripod DB Row x10/-8/-8/-6/
Hand on power blocks
3-3.5min
20

Conditioning
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Row/BIKE
55 HSPU

Snatch Pull
EMOMx4 2 Snatch Pull at 100% of best snatch

4 sets

Barbell Single Leg RDL - x12/-10/-10/-8/

Tripod DB Row x12/-10/-10/-8/
Hand on power blocks

Supermans x10 (2sec pause at top

3-3.5min

20

Bulgarian Split Squat 12/-10/-8/-8/
-> 2-3 plates stacked, rear foot elevated.
-> Dbl KB front rack

Ring Flexed Arm Hang - Max/ accumulate 15sec minimum

Torsion Control -10/
Pause at top

3-3.5

20

Squat

3RM Overhead Squat

For time
30 swing
30 kb clean
30 kb STOH

Aikaa vastaan:

• 50cal soutu
• 30 leuanveto
• 50 rinnalleveto kuntopallolla (N 6kg / M 9kg)

10min partner wod
20 swing
200m run
You go, I go full rounds.

1. Practice handstand walk

2. For quality:
   10-8-6-4-2
   T2B
   HSPU
   Pull up / C2B
   Pstol squat (10+10/8+8/jne...)