12min amrap:

• 5 etukyykky (N 60kg / M 85kg)
• 7 boksihyppy (N 60cm / M 75cm)
• 10 swingi (amer.)(N 24kg / M 32kg)

Tempaus

5 rnds
12 GHD Hip Extensions, 15 kg
10 Alternating Box Step-ups, 20 kg
10 Pistol Squats
Rest 1:30

Eight sets two reps squat clean

36min for quality:
a) 4-8 ring dips (bodyweight, banded, feet on box...)
b) 8-12 + 8-12 barbell landmine twist
c) 8-12 + 8-12 db bent over row
d) 4-8 dragon flag / negative dragon flag / toes-to-rack
e) 15-30s copenhagen plank - left + right
f) 8-12 + 8-12 (weighted) lateral box step over

Rest as needed.

A:
Every 2 mins x 5 sets
1 Power Snatch
2 Squat Snatch
3 Overhead squat
- NO touch n GO reps
- Add weight each set, if you can

B:
AMRAP3 mins x 5 sets
3 Power Snatch @50/35kg
6 push up
9 air squat

REST 1 min btw sets
Goal: 3 + rounds each set

3 rounds:
15 Barbell Upright Row
15 Barbell Skull Crushers
- Rest 1min btw rounds

Warm Up
2 rounds
1 min row, run, air bike
4 inch worm with push ups
10 kb swings
10 goblet squats, add weight.
10 heel overs

Clean&Jerk Technique training with barbell (10mins)

Strenght
Clean&Jerk 4x2 and 3x1 rep @moderate/heavy weights.
rest 1.5-2 min bwn sets

Metcon
3-4 rounds alt time with partner
10/12 cal machine
6-8 burpee pull ups
(or 6-8 burpee + 6-8 hardened ring rows)
alt time full round. Go Fast.

For time:
80-60-40
DU
30-20-10
SA OH DB Lunge Steps 20/15kg
- 20 Sit Ups after each set

You can switch arms anyway you like.

Timecap: 15min