Just do the work in 40 min

350m Run
10 Box Jump
45s. L - sit on the box
500m Row
10 KB Renegade row
20 KB lunges
10 Burpee

2 min rest after each round

Notice! keep the pace low

10 Rounds for time
20 Split jumps
20 seconds front rack carry with dual kb 24/16

Wendler 531 hbbs week 3

Ring push ups 3 X ME

Wendler press 531 week 2

Power clean & Push jerk
2 reps @50%
2 reps @50%
2 reps @55%
2 reps @55%
2 reps @60%
2 reps @60%
1 reps @65%
1 reps @65%
1 reps @70%
1 reps @70%
1 reps @75%
1 reps @75%
(One power clean + one jerk = 1 rep)

Ulkoilua (pää lepää)
Jos salille niin kehonhuoltoa

5 HSPU
Strict or kipping. You choose.

3 rounds
10 C2Bs
10 T2Bs
200m run
10 back squats 80kg/50kg

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo
8 good mornings
6 hang snatch
4 pull ups

Metcon/Metcon-comp(21)
min 1- 8 snatch 75/55-*105/75
min 2- 8 pull-ups/*4 muscle ups
min 3- 200m run

snatch skill(10) on the 2:00(suggestion)
5x2 high hang snatch w/2 sec hold in catch

Finisher
2 min hamstring stretch
30 t raise
60 knee tap crunch