5x
2 Power snatch + 3 OHS @75% of snatch 1RM
- Rest 2min btw sets

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

5 rounds, not for time

21 KB Swings
25+25kg Suitcase carry (100kg/2x men, or 70kg/2x women, or split barbell)
14+14 Single Leg Back Extensions

10 rounds for time:
400m Run
5 High box jumps 80/60cm
10 Pull-ups
15 Devils presses 2x20/15kg

Timecap 60min

3 Rounds of:
1a) Goblet Lateral Squat x 5 ea. No rest.
1b) Reverse Crunch x 10. No rest
1c) Banded Pull-apart x 25. No rest.

5 rounds for Quality:

20m Double KB Front Rack Walking Lunge
12 TTB

RPE 3

Scale if needed.

Stoppi-kyykky 5x3x50% (3s stopilla)
Pendlay Row 3x8
Maastaveto 4x4
Reverse Hyper 5x10-15

Hyvää huomenta liike käsipainojen päällä tangolla

5x3

Etukyykky 6x3, pohjassa 2 sek stoppi. 70-80%

Varpaat tankoon 50kpl (tiukkoja)

AMRAP 30 min - team

30 partnered WB
30 syncroniced hollow to arc rolls
30 plank hand claps
30 partnered weighted situps
400 m run

6x6 min Amrap:
(3 min rest between)

A.
15/20 kcal on machine
1 lap around The box
20 pushups

B.
20 pullups
1 lap
20 split jumps

C.
20 kb/dB snatch
1 lap
20 situps

D.
20 m farmers carry
1 lap
20 hspu

E.
20 Wall balls
1 lap
20 box jumps

F.
20 burpees
1 rope climb (with or without legs)
20 toes to bar

Tack alla som kom idag, 😘