EMOM 18 min
8+8 SL DL
8+8 SA Russian KB-swings
30+30 sec supinated suitcase carry

AHAFA

3 rounds of:
21cal Row
15 T2B
9 Burpees

Rest 5

3 rounds of:
9 Burpees
15 T2B
21cal Row

Optional Accessory

STRENGTH

3 rounds, rest as needed between

1) 30sec Double KB Overhead Stand
2) 10 GHD Hip Extension with 3sec Hold at the Top

RPE 3+ to 4

Partner WOD
3 Rounds of
50/40 Cal.
40 Thrusters 30/20kg
30 Pullups

Snatch practice for 15-20 min.
Focus is on pulling, so you can do power snatches from different positions.

Snatch (either Power or Squat)

5x3 AHAFA

5 sets of
5x 1 Deadlift + 1 Bent over Row

(about 90sec rest between sets)

50 x Air squat
40 x sit ups
30 x push ups
20 x pull ups
10 x HSPU

Kyykky 5x5x74%

Suorinjaloin mave 5x15

Etuheilautus 4x1min (palautus sarjojen välillä 1-2min)

Alakropan lihashuoltoa

CONDITIONING

20min Max calories Row

E3MOM 20m Double KB Front Rack Walk. WOD starts with KB Walk (total of 7 walks).

RPE 3 to 4, go by feel

Target: use a challenging load. KB Walk unbroken