For time
21–15–9:
- Thrusters (30kg/42,5kg)
- Pull-ups

For Time:
5K Row

Warmup: Clean + Jerk - 3-4 reps
Muscle clean + Shoulder press
Pause front squat + Push press
Power clean + front squat
hang squat clean + push jerk

Power Clean + Push Jerk
3 x 2 + 2
2 x 1 + 1
*heavy as possible

EMOM 10
A: 15 Cal Row
B: 3-7 Toes To Bar

AMRAP 15
15 Air Squat
10 Pull Ups
7 Bar Over Burbee
2 Squat Clean 80-85%

Warmup: Skills:
2 Kierosta
1:00 Double Unders
1:00 CrossOvers
1:00 Maailman Paras
1:00 Lantion Ojennus Polviltaan

10min Leuanveto harjoittelua
-Kippi
-Kipping Pull Ups
-Strict Pull Ups

Every 2:00 x 5
20 Cal Echo Bike
Max Reps of Pull Ups

-Rest 5:00-

Every 2:00 x 5
24 Cal Row
Max Reps of Wall Ball

-Rest 5:00-

For Time 500m Row

Warmup:
2 Rounds
3 Deadlift
3 Burbee
3 Front Squat
3 Box Jump
3 Sholder Press
3 Box Over Burbee
3 Thruster

0:00-10:00
21-15-9
Thruster 35-30kg
Box Over Burbee 20`
*Every Break Rope climp

10:00-20:00
45 Box Over Burbee 20`
45 Thruster
*every break Rope Climb

4 Sets
3-5 Strict Pull Ups
3-6 Ring Dips (banded) tai Boxien välissä
* 1:30-2:00 rest

Every 1:15 x 4
15 Wall Ball
1 Power Clean + Jerk 75-80%

Rest 3:00

Every 1:15 x 4
15 Cal Row
1 Squat Clean

Warmup: 2 Kierrosta
1:00 Kyykky + kierto
1:00 Olkakierrot
1:00 mittarimato + punnerrus
1:00 hindupunnerrus

For Time:
50 Bench Press 2 x 22,5 - 15kg
*every break 5 Push Ups

Emom 10
A: 30-50 Double Unders

B: 2-4 Wall Walk

Every 4:00 x 3
10 Sandbag Squat
20m Farmer Walk 2 x 22,5
6 Sandbag over shoulder

Rest 4:00-5:00

For Time:
500m Row
Max Reps of Kipping Hspu