W: KBDL, 10, 10, 10, 2:00 Rest
Y: 8, 8, 8; 2:00 Rest
O: 5, 5, 5; 2:00 Rest
B: 3, 3, 3; 2:00 Rest

The deadlift. It’ll make you strong from head to toe… that includes the feet… and while the feet can seem unimportant, the deadlift starts with good foot position. Ensuring balanced weight on midfoot, feet under the hips. That’s your foundation, the real platform. Pulling from that correct position allows for more maximal power transfer which translates to more weight, and a stronger body.

250m Row, legs only
250m Row, Arms only
500m Row
Then 3 rounds:
10+10m Single Arm DB OH Walk
5+5 DB Goblet Lateral Lunge video
10 Ring Row

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5-10 Down Dog to Cobra video

AMRAP 20
2 Rounds of CINDY
1 Round of DT (70/50kg)

4-6 rounds

1-15 m handstand walk + 7 hanging L-tuck

Scale HS walk to weight switch:

In wall facing handstand, switch weight 6-20 times from hand to hand.

On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch

Warm up:
3 nrds of
200 m run
10 devils press

Power snatch off blocks p4
5 x 2 x 55-75%

Snatch pull (hang)
5 x 2 x 90-110%

Squat
5 x 2 x 75-85%

8 DB-snatch (30/20kg)
16 Wallball (20/14lbs)
8 Chest to bar

AMRAP 3-5-7-9-11 (with 2min rest between)
of
10 Wall Balls
10 Box Jumps
10 Burpees
10 KB Swings
10 Pullups
10 Toes-to-bar
10 Ring Dips
10 DB Snatches
10 HR Pushups
10 Cals.

*start every new AMRAP from the beginning.

Accessory
3-4 Rounds
Single leg romanian deadlift 8L/8R
Banded side walk 20 steps
Side plank 20s L/R

1. Amrap 17min
Row 25 cal
WB x 30

rest 3min

2. Amrap 10min
10 x Bar facing Burpee
6-9-12-15-18-21
Clean (50/35kg)

rest/pakohuoneohjeet 10min

3.Pakohuone