3 round for time
9 Thrusters @52.5/35kg
12 Power Cleans
15/12 Cal Bike / Row / Ski

Rx+: 60/42.5kg
Time Cap: 9mins

Hybrid Stance RDL: 4 x 8-10. Rest 2:00
- build in weight each set

1. Snatch pull + hip muscle snatch + OHS
   5 x 2+2+2
   rest 90s

2. No feet-snatch
   4 x 3
   3 x 2
   rest 2min

3. Snatch pull
   5 x 3

2 rounds of:
10 snatches (55/80 kg)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, (35/52,5 kg)
12 bar-facing burpees

Scaled WOD
For time:
2 rounds of:
10 snatches (25/35 kg)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, (15/20 kg)
12 bar-facing burpees

Front squat

4x4

E3MOM / 3+ rep in tank

1/8. --> KAIKKI SARJAT SAMALLA PAINOLLA. LÄHDE RIITTÄVÄN KEVYELLÄ LIIKKEELLE JA PYRI NOSTAMAAN 2,5KG JOKA VIIKKO. JOS ONNISTUT TÄSSÄ VIIMEISELLÄ VIIKOLLA ON 17,5KG SUUREMPI TAAKKA KUIN ALUSSA.

Warm Up
3 min easy cardio

2 Sets
10+10 single leg hip bridges with pause
30 Sec Front leaning on rings

2x through with empty barbell
5 Clean Romanian Deadlifts
5 Muscle Cleans
5 Tall Power Cleans

Weightlifting
3 sets
3 Power cleans + 3 Front squat @60-67% 1RM Power Clean
2 Power Clean + 2 Front Squat @68-75% 1RM Power Clean
1 Power Clean + 1 Front Squat @75-83% 1RM Power Clean
rest 20-30 sec bwn 3+2+1 rep sets and 2-3 min after full set.

Accessory Work
3 sets
12-15 v-ups (fast)
8-10 sharp kb swings @16/24kg
3 sharp box jumps
rest 2-3min bwn sets

Warm Up
3 min easy cardio machine

2 Sets
5 Scorpion Pec Stretch (per side)
8 Cossack Squat (per side)
10 Side Plank Clamshell (per side)

Accumulate 1 minutes in Supinated Passive Hang (stretching lats)

2 Sets
5 Power Snatch (empty bar)
5 Overhead Squat (empty bar)
5 sharp Box Jump (60/50cm)

Weightlifting
3 sets
3 Squat Snatch @60-65% 1RM Snatch
2 Squat Snatch @65-73% 1RM Snatch
1 Squat Snatch @70-80% 1RM Snatch
rest 30-45 sec bwn 3+2+1 rep sets and 2-3 min after full set.

Metcon
2 x 2 rounds / 2 min rest after 2 rounds and repeat
15/12 calories rowing OR 12/10 cal air bike
30-45 double unders
6-8 double kb thrusters @2x12-16/16-24kg's

Technique

Ring Support Hold
Ring Dip Hold

Gymnastics 1

5 Rounds
10sec ON 20sec OFF
Ring Support Hold
Ring Dip Hold

Gymnastics 2

5 Rounds
10sec ON 20sec OFF
Chin Over Bar Hold
Hanging L-Sit Hold/ Hanging Tuck Hold

Gymnastics EMOM9

1. 10-12 Ring Rows
2. 10-15 Hollow Rocks/ Bent Hollow Rocks
3. 10-12 Push Up

EMOM 12
- 7-11 strict hspu/ 6-10 negative Kipping hspu/ 4-6 negative hspu/ 8-15 box hspu
- 10-15 hollow pull down

AMRAP 10: for quality
10 seated DB press
10 strict t2b/ leg raise
10 (5+5) renegade row