A: 12min emom:
2x Snatch @ 60%
B: For time:
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* 60/40kg
*All reps must be unbroken

A:Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
50 Prison box step ups
15 Burpees
12 V Ups
*Box should be @patella height

A: E3M for 6min
Back squat x4-5 @80-85% 1RM
B: 10min emom for reps:
Odd: Amrap Weight plate GTOH 20/15kg
Even: Amrap DU

Deadlift - sets e2mom:
1x5 @39-41%
1x5 @48-50%
1x5 @57-59%

Laji 1: "Sika"

Laji 2: "Varpunen jouluaamuna"

Laji 3: "Maa on niin kaunis"

Laji 4: "Soutaen olisit jo perillä"

AMRAP 8

Row 15/12 Calories
10 Deadlift 70/50kg

-50/40cal row
-40 box jump overs 60/50cm
-30 (15+15) 1-arm db STOH 15-17.5kg/ 10-12.5kg
-20 heavy wall ball 13.5kg/9kg
-AMRAP pull-ups

TC14

15min AMRAP
Lapaveto 6kpl
Etunojapunnerrus 8kpl
Mave 10kpl

Lepo

TABATA x 3

1. Pystypunnerrus & hyppy tangon yli
2. Pystysoutu & askelkyykky tangolla
3. Kulmasoutu & rullaus tangolla

AMRAP 15

20 Double Dumbbell Push Press
40 Sit Ups
20 Double Dumbbell Squats
40 Sit Ups

21-15-9 reps for time of:
- Power Snatches @50%
- Push-ups
- Down & Ups