20min EMOM: 1 snatch high pull + 1 snatch

(Aim to stay consistent with lifts & try to avoid failure, if that means staying around a certain % rather than maxing out then so be it!)

This applies to beginner & intermediate lifters!

4 Rounds of:
30m Front Rack Carry (Athlete Choice of weight)
15 Overhead Squats (35/25kg)
21 Calorie Row
Rest 90s
*Score = fastest split

Rx+: 42.5/30kg
OHS: Scale to DB Goblet Squat with challenging weight.
20:00 Cap

4 Rounds of:
Alt.
(A) 15m Walking Lunges with KB/DB`s
(B) 5-8 Strict C2B/Pullup/Ring Row (choose a challenging exercise)

Front Squat w2sec pause

6x4

WOD (S): engine build

4 sets with increasing effort per set
12/10 cal row/ski/bike
15 dual KB deadlift
20 steps bearhug medball lunges
15 wall balls
rest 3:00

Takakyykky 8x3@85%

Polvelta tempaus 70%, 75%, 3x1@80%

Polvelta rive + työntö 1+1@70%, 1+1@75%, 1+1@80%

Selänojennus pito, kaveri istuu jalkonen päällä 4 x max

Lisäpainolankku 4x30s

Optional Accessory:

3 rounds, rest as needed:

Unbroken set of:

10 V-Up + 10 Hollow Rock + 10sec Hollow Hold

Every 5 minutes:
A)
200m Run on skillmill
2 rounds of cindy:
5 Pull-ups
10 Push-ups
15 Squats

B)
30/24cal Row
1 round of diane:
21-15-9
Deadlift 100-70kg
HSPU

Alternate btw A & B. First round do 21 reps of diane. Next round 15 and last round 9. So this is a 30min workout.

EMOM 12 min:

Station 1 – Kipping Pull Ups x 6
Station 2 – Hand Stand Push Ups (or Box HSPU or L-Sit Press with heavy DB) x 4 - kippaa myös käsilläseisontapunnerrukset tai harjoittele tämä osa tekniikkaa varten :)

3 rounds for quality:
30 Abmat sit-ups
30 Push-ups
30 Reverse hypers