AMRAP9:
45s row/ski
6+6 KB bottom up press
3 inchworm
6 bulgarian ring row
20s+20s banded lat. stretch

20min, joka toisella minuutilla 2 x paussikyykky @70-80% (etukyykky)
2sek paussi pohjassa.

DELOAD WEEK

A) 5 rounds
In 2min
250/220m row
5 power snatch @50-60% 1RM
2min rest

B) Accessory 3 rounds for quality
10-12 straight arm banded pull-down
3/side KB/DB windmill
8-10 wall-slide

4-5sets:

2 clean pull + 2 hang clean + 2 push press

moderate&fast

For Time:

5 Wall Walks
50 calorie Row
5 Wall Walks
25 Deadlifts (225/155 lb)
5 Wall Walks
25 Cleans (135/85 lb)
5 Wall Walks
25 Snatches (95/65 lb)
5 Wall Walks
50 calorie Row

Time cap: 20 minutes

Spend some time working on improving;
- Kipping Pull-ups
- Butterfly Pull-ups
- Kipping C2B
- Butterfly C2B

Floor Press in Bridge: 5-4-3-2-1+. Rest 2:00
- Use your strongest grip position
- Build to a 1RM (1+ = 3-4 singles above 90%)
- Option: 5 x 5, adding weight if form permits.

5 rounds;
5 Strict Pull-ups
10 Bar Dips
Rest 2:00

Options: Weighted, bodyweight, partner/self assisted, band assist (dips)

T2B SKILL: (5-10min)
toes to box press back
kip swing
kipping knee/leg lift
knees to chest/knees to armpits
toes to bar

EMOM6:
1) 1 set of t2b @ easy-moderate
2) easy erg

REST 2

EMOM6:
1) 20-30s HS hold (wall/free)
2) 8-10 banded stick pull down (hollow position)

banded stick pull down:

7 reps