Intervals

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B1. Pallof Press @ 3010; 3 x 10/side
B2. Banded Pull-Aparts @ 3010; 3 x 20

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Aux on your own:
Butt raises on Box/Foam roller 3 x 6 reps

Partner WOD
1/2 mile buy in run ( together)
Then, 48 reps of...
Pullups
Situps
MB partner toss over rig
Kb swing
Slam ball
* Split reps down the middle, but can switch at any time
Rest 2 minutes, then repeat with 24 reps of everything - split down middle ( NO RUN )
Score = total time ( run, rest and repeat )

Clean and Jerk: 5x1 (60-95%)

(If it feels good, go for a PR)

BP: 5-3-1 (75%, 85%, 95%)

BP: 3x3 (80%, 85%, 90%)

1 RM Deadlift 1 RM

7-min. AMRAP:
10 power snatches 34/25 kg
3 bar muscle-ups

3 rounds for time:
15 Dead Lift – 84/61kg
15 Ring Dips
20 Box Jumps – 61/51cm

Notes:
– testing

Accessory

3 x 20 reverse hypers or hip thrusts

20 min uintivetoja 25/50 m, (duuni:lepo 1:1)
20 min easy pace