3 rounds for quality

24s Hand stand

3 l- pull ups

10 pistol squats

Spend 7 minutes practicing
bar MU

A.
* 2min.: Row/Bike

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up&down dog
  5+5 Scale w/ stretch
  5+5 Side squat

• 1min.: Row/Bike/Run

• 2 rds:
  5 Deadlift
  5 Muscle clean + press
  5 Front squat

• 2 rds:
  3-position squat clean
  3 Split jerk
  Add weights...

• 2 rds:
  2-3 Squat clean
  1-2 Split jerk
  Add weights..

B.
Clean & jerk
7x1
@70-95%
Rest 2-3min.

C.
AMRAP 12min.
3 Power snatch (60/40kg)
15 Wallball (20/14lbs)

30:00 Steady effort
30m x Sledpush Light
15m/arm x Single Arm Farmer Carry Heavy
2/arm x Turkish Get-up
1:00 x Bike/Row/Ski

EMOM3 x 5

5 x High Hang Power Clean (40-50% ) (taskulta vetoja)
10 x Selkälihasliike (selänojennus vatsallaan)

In pair, 30min MedicinBall AMRAP of:

20 MB Situps
20 Burpees with MB over partner(holding plank)
40 Overhead Walking Lunges with MB
40 Wall Balls

Partner WOD

2 Rounds/2min at each movement
1) Burpees
2) Situps
3) HR Pushups
4) Rowing Cal.
5) Walking Lunges 20/10kg
6) Rest

-The one who rest, are holding the plate (20/10kg) overhead.

Rest 2min

4min ME Wall Balls

4-3-2-1 min
A) Bike

B) Amrap of :
10+10 suitcase DL
10+10 single arm kbs

C) Row

D) Amrap of:
30 superman rocks
20 plank toe touch

E) Ski

3 x complex

2 ring MU

5 ring dips

1 skin the cat

Scaled

5 kips

5 T2B

5 pull ups

5 push ups

EMOM 6
80% of your average reps from last week

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example:
regardless the scale
you did 70 reps last week.
70 reps / 6 sets = 11
this week hit 9 unbroken reps per set

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• Focus on hitting the same rep amount on every set.
• Can use 1 ab mat, no plates under
• Rather do one RX than 5 scaled
• If doing 1 rx HSPU per set, have DBL DB next to you to do Z press with remaining of the time.