For time:
3 Rounds
10 Altnerating DB Snatch 22,5/15kg
15m Suitcase DB Walking Lunge (right)
10 Alternating DB Snatch
15m Suitcase DB Walking Lunge (left)
10 Alternating DB Snatch
50 Double Unders
Timecap: 14 mins

Not for time:
21-15-9
DB Hang Power Cleans @22,5/15kg
Push-ups on Dumbbells

Then,

21-15-9
DB Floor Press @22,5/15kg
*50 Banded Pull-aparts after each set (pronated grip)
Timecap: 22 mins

Strength :
4 sets
HS hold x 30 -40sec
Pike ups on rower x 8
Superman Hold x 30-40 sec ( on box in pairs )
90 sec rest btw rounds

2 rounds For Time
800m Row
40 DB squat @22,5/15kg
20 HSPU
TC:18'

1. :20s Handstand hold
2. :20s Kettlebell swings (US) 24-32/16-24kg
3. :20s V-ups

Stopilla etukyykky (5sek) raskas ykkönen, ilman vyötä

Polvelta Rive (pukit) 1x2@65%, 1x2@70%, 1x2@75%, 1x2@70%, 1x2@75%

Työntöveto 1x5@85%, 1x4@90%, 1x3@95%

Lisäpainolankku 4x30 sek

Teams of two:
AMRAP 8 (you go I go)
7 db thruster
7 T2B
-Rest 2 min

8 mins time to lift
3000/2500KG
from ground to overhead.
-Rest 2 min

For time:
100 air squat
80 deadlift 60/40 KG
60 box jump
40 hang power clean 60/40KG
20 pull up

Endurance WOD

In teams of three 2 rounds for time:

120/90 cal row
120 Box jumps overs
120 Med ball cleans
120 Burpees

Share the work. One works, two rests. 40 minutes time cap.

5 Sets of the Complex:
Pausing High Hang Squat Clean (2s in bottom)
Pausing Front Squat (2s in bottom)
High Hang Squat Clean
Front Squat

1. 40sec Row for cals
2. 10 Power Clean + Push press w/ DB's 2x20/15kg

Post total calories