5 x 10 rep

scale to:
Knee-To-Armpit
Haning Knee Raises

4x8 Strict Weighted Chinup

6 min AMRAP
15 cal row
12 T2B
9 OHS 42,5kg/30kg

10min EMOM:

1) Row/Airbike
2) 5+5 DB Hang Clean Thruster + 5 Up&Down

---

15 Banded Good Morning video

Squat Flow with a Plate video and/or Frog Flow video

4 rounds
16 Back Extensions on a Box w/pair
8+8 One Arm KB Weighted Sit-up

Rope climb

Wod
3 Rounds
40s work/20s rest
A)Row
B)Double unders
C)Sit up
D)KB hang snatch

“Lactatic”

3x2 min on 2 min off (12 min total)

AMRAP 2min:
6 Wallball
6 box jumps
12 Burpee

Tulos= Huonoin kierros

On the 1:00 x 6 Sets:
1 Clean Pull
1 Power Clean

3 Rounds
1:30 min work/1 min rest
A)Ring Mu/Bar Mu 3-6 + Hspu ME
B)Turkish get up
C)Row

Squat snatch EMOM 10 week 2

4 squat snatch 65-75%1RM