For time
21-15-9 narrow grip push-up
12-9-6 strict chin-up

3 Power Snatches, pick load

Every 2 mins for 10 mins.
@70-80% of your most recent 1RM.

Deadlift 3 x 5

CONDITIONING

“Butt Burner”

EMOM x10

1) 4 Single Arm DB Squat Clean (alternate arms on each rep)
2) 6-10 Box Step Up with one DB (alternate legs on each step and carry DB Open 2019 Style: anyhow)

RPE 4, very heavy breathing

Target: go heavy with the DB. Practise DB Squat Clean before you start your workout.

Bench or strict press

7-6-5-4

E3MOM / 2-3 REP IN TANK

VALITSE JOKO PENKKI- TAI PYSTYPUNNERRUS JA PYSY SAMASSA LIIIKKEESSÄ TULEVAT VIIKOT

Santora WORKOUT ★

Three rounds for reps of:
Squat cleans 50/30, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
Deadlifts 80/50, 1 minute
Burpees, 1 minute
Jerks 50/30, 1 minute
Rest 1 minute

20min kipping hspu tech

25/36 cal on any machine
72 double-unders

Scaled WOD
AMRAP 12:
12/17 cal on any machine
50 single-unders

AMRAP 12 of :
8 Handstand Push-ups
12 V-ups
16 Alternating Dumbbell Snatches @22.5/15 kg

Scaling:
Handstand Push-ups / Push-ups
V-ups / Tuck-ups

Goal: 4+rounds

Extra:
2-3 rounds of
cat cow x 10
down up dog x 10
butterfly sit 30"

Sots press (press in clean) 3-3-3-3-3