In 15min:
Build up to 90% of 1RM
Squat Snatch

10 min row
1 min rest
5 min jumprope
2min one arm swings left . Use light kettle bell
2min one arm swings right
2 min walking lunge
1min rest
10 min row

One Power Snatch every 30sec for 10min@75-85%. Scale if needed. This is consistency work.

Single Arm Kettlebell Bench Press
6 x 8/arm

Every Minute on the Minute 16

1: 15/12 Calorie row
2: 7 Deadlifts 100/70 85/60 + 7 Handstand Push-ups
3: 15/12 Calorie Bike
4: 10 Chest to Bar Pull-Ups

For time:
30 thrusters 30/25 kg
20 burpee over bar

rest 5 min and repeat. Go all out, älä säästele tokaan settiin. Tavoitteena todella nopeat thrusterit.

"Annie"
50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups

Open 18.3

2 rounds for time of:
100 double-unders
20 overhead squats @52kg/36kg
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches @22,5/15kg
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

Penkki 2x3x87,5%
Stopparipenkki 3x3-5
Kulmasoutu käsipainolla 100 toistoa / puoli (12-30 toiston sarjoja)