5 round for time of:
20 wall ball scaled
5mt dball walking lunge 60/40
20 push ups

(A)
7-10 sets of the following complex:
Power snatch hi-pull + Power snatch + Hang power snatch

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(B)
EMOM10
1. 3 Power snatches
2. 3 Hang power snatches
Easy weight.

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(C)
Btn split jerk practice for 15 minutes

A,)HS hold practise
-headstand
-back against wall
-wall facing
-side ways one leg touching

B.) Double KB/DB OH hold 20 sec
5-7 reps Tempo ring row 3 sec tempo down
3 cartwheels / direction
10-15 hollow rocks

Tempaus otteella maastaveto
5x5@140% (Te)

Tempausveto + Tempaus
2 x (1+1)x60%, 2 x (1+1)x65%, 2 x (1+1)x70%, 2 x (1+1)x75%, (1+1)x80%
1+1x90%, 1+1x95%

Raakatempaus
6 x 2 x 80%

4 Giant Sets
10+10 Single arm db press
10 Strict TTB

10 rounds Every 2.30

Hang Clean+Clean+Jerk+Jerk

For time with a partner
60 Thruster @40/30
-Every minute 6 Box Jump @60/50cm
Then
60 Box Jump
-Every minute 6 Thruster
TC: 12'

3 x Tall Split Jerk @lightweight

30/22cal Row
25 Split Jump
20 KBS
15 Wallball
10 Strict Pull-Up/Ring Row
5 Burpee

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Squat Flow with a Plate video

Floor press 4x10

Banded triceps extension 4x15