Kyykky 3x3x92,5%
Etukyykky max3 (pohjassa 2s stoppi)
Voimapyörä 3-5x8-15

EMOM 16 mins
1. min : HSPU/ push up x 8-12 reps
2. min : T2B x 8-12 reps
3. min : Med ball clean x 10-15 reps @9/6kg
4. min : 30 sec hollow hold

Snatch complex
Squat Snatch + Snatch balance + OHS
(1+1+1)
- build up to a heavy set
- good form
- no fails

For time:
15 Front Squats (70/47.5kg)
21 Toes to Bar
30 Bar Facing Burpees
12 Front Squats
15 T2B
20 Bar Facing Burpees
9 Front Squats
9 T2B
10 Bar Facing Burpees

18:00 Cap

45s. On, 15s. Off for 18min
DB Snatches
Double unders
KB Snatches
Air bike
Hang snatches
Box jumps

For time:
15 OHS @40/30kg
5 Rope climbs
10 OHS @50/35kg
3 Rope Climbs
5 OHS @60/40kg
1 Rope Climb
time cap: 14 mins

Scaled: 30/20, 40/25, 50/30kg , rope : 3-2-1

World's Greatest Stretch x 30s each pose.

”Squat Fran”
For time:
21-15-9:
Front squat 42,5/30kg
Pull up

EMOM 48MIN
1) Ring swing+ hip to ring / Ring MU
2) Box jump tng
3) HSPU 1xmax reps
4) Pistols 5*5
5) DU 30sec
6) Scapula pull / (Banded) Bar MU
7) S2OH
8) REST

Double Leg Banded Leg Curls: 3 x 30-50. Rest 30s.