3 sets of:

Max reps strict T2B (scale to kipping t2b or V-ups)
10-15 Weighted back extensions on the box or bench w/ partner
15-20 Hand release push-ups

3RDS

3 min
350 Run
rest of the time Burpees
1 min rest

3 min
350 Run
rest of the time Wall Balls 9/6kg
1 min rest

3 min
350 Run
rest of the time Box Jump 24"/20"
1 min rest

3 min
350 Run
rest of the time T2B (scale Knee rise/Ab Mat sit up)
1 min rest

Result is total reps

21-15-9
clean 60kg/40kg
HSPU

“Cement Mixer”

Every 3:00 for
7 Rounds:
400m Run
12 Toes-to-Bar

Ylävartalopainoitteista voimistelua klo 18.

EMOM 12 min

6 Power cleans
6 Toes-to-bar

Power snatch
1)
20 minutes for 3 position power snatch.
Under the knee, above and power position.
2)
EMOM 10
even: 3 Power snatches
odd: 3 hang power snatches
3)
30 Power snatches for quality. You pick the weight.

20 RDS FOR TIME:

5 Pull-ups
10 WB 9/6kg
15 Abmat SU
20 DU

Tempautekniikka klo 11.

ETKOT Puijolla klo 17:00.

Check the video. Rest 1-3min between rounds.