Hang squat clean 4x4 reps

Rest day - what did you do?

For time:
15/12cal Row
10 Burpee Box Jump Overs 60/50cm
max reps of Barbell Bicep Curls 30/20kg
...
Repeat until you reach 100 Bicep Curls.

7 Min AMRAP
7 Bar Facing Burpees
3 Push Jerk
@70/47.5

Accessory Work
3 sets
8-12 pec flyes (vipunostot rinnalle) N.2x5-10kg M. 2x10-15kg
rest 15-30s
8-12 double db row
rest 1-2 min

2 sets
30+30sek myötä/vastapäivään levypainon pyöritys 5-10kg
lepo 30s
30-60 sek bar hang
rest 1-2 min

Cool down
2-3 min light row
1+1 min wall pec / bicep strech
1+1 min forearm streching

Metcon
3x5 min emom / 2min rest bwn
3,6,9 / 4,8,12 / 5,10,15 reps of
kipping or butterfly pull ups
push ups

air squats

Pick one of the following reps and working should feel like its not maximum effort.

Warm Up

2 rounds
1:30 cardio machine
5 tempo push ups (2:0:2:0)
5 dynamic squat strech
3-5 burpee pull ups
6 scap pull ups
6+6 single arm ring row
6+6 kb bottom up press

Strenght
Strict Ring Dips / Banded ring dips 3x10 reps
rest 2 min bwn sets
Strict Chin Ups / Banded Chin Ups 3x10 reps
rest 2 min bwn sets

3 rounds of
20 total Alternating DB Snatch @22,5/15kg
30 Double Unders
4 Wall Walks
30 Double Unders
Rest 2:00
Total timecap: 15 mins
Goal: Hard effort, unbroken or close for Double Unders. Scale with fast singles
RX+: 5-10m Handstand Walk for Wall Walks

Extra :
Reverse Crunch 4 x 12-15. Rest 60s.

Every 60s 4rounds
Clean pull
Hang power Clean+ Jerk
Hang Clean+ Jerk

Every 90s 4 rounds
Hang Clean+ Jerk
Clean+ Jerk

Every 2min 6rounds
C&J

EMOM 10 mins
1 Squat Clean & Jerk
2 sec pause at receiving pos of Clean and 2 sec pause in the split of the jerk
- choose moderate weight so you can keep the pauses without fails

Amrap 20 mins
1 Power Clean
3 Front squats
3 Push presses
1 Clean & Jerk ( any style )
1 min REST
Weight @ 90%of Bodyweight
Scale as needed!
Goal : at least each set of each movement unbroken