10min EMOM
A run 150m
B KB hang snatch 6+6

*rest 3min

For time
run 1.8km
5rnds
run 150m
KB snatch 6+6

Hspu skills
Box hspu 3×3-5
hs sholder shrug 3×10
handstand 3x 20-30s
hspu kipping/strict 3×5-10

WOD
10-8-6-4-2
Hspu/push up
burpee box jump

Strenght
10min EMOM
Clean & Jerk x1

WOD
Supersarja 3rnds
Front rack lunge 8+8
strict pull up 6-12
*rest 2min between rounds

Lepo/Mobility
Mobbailut 17.00

Pari WOD
you go, igo

”Kelly”
5 rnds for time
Run 400 meters
30 box jump
30 Wall ball

Snatch 1RM

WOD
”Baseline”
Row 500m
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Lepo/Mobility
MObbailut 7.30&18.30

WOD
5min amrap
DU x10
burpee x5
rest 3min
5min amrap
db/KB push press 5+5
db/kb over burpee x5
rest 3min
5min amrap
box jump x10
box over burpee x5
rest 3min
5min amrap
sit upx10
burbee on target x5

kipping skills/strenght

-strict pull up
-kip/butterfly pull up
-ctb/hip to bar
-bar MU

3rnds for time
run 400m (ulkona)
wall ball x24
ctb/pull up x12