Sumo or standard choose the stance that gives you the best form
4:0:1:0 tempo 3x8

ssw/

SA Crab reach 3x4/ 3s pause at top of each rep
*focus on hip extension first then rotate through upper back into reach. Press bottom hand into floor and externally rotate shoulder to fully open chest

ssw/

Beast hold 3x30s

3:00 sets
12 minutes

Max Effort Back Squat
5-5-4-3-2-2-2-2-2-2
2min Recovery

EMOM 8min
20 DU
10 T2B
3min tauko
EMOM 8min
10 box
15 punnerrus

14min AMRAP of;
8 x Double Kettlebell Clean and Jerk (dumbbell also ok, but KB is first choice)
30m x Rack Carry (walking)
400m x Run

Record rounds and reps, weight and other details.

30-20-10
wallballs
abmat situps
hang power clean (50/35kg)
3 burpees on the minute

”AkiWOD”
4 rounds
10 Floor presses BW/ 50% BW
10 strict pull ups
10 shoulder presses 50%BW/25% BW
10 push ups

10 mave 120/80kg
50 DU
5 kierrosta
20min time limit

1K Run
30 Snatches (50-60% of 1RM snatch)
1K Row

Push press behind neck + Good morning
4 x 5r+5r

2-position Squat snatch (60-70%of 1RM Snatch).
Mark the max weight.