5 Rounds for time;

10 double hang dB snatches 15/10kg or 16/12kg kB
10m walking lunges
5 Bar MU

Time Cap 12 Mins

Every 2 min for 10 minutes (5sets)
5 hang power cleans @65-70% of 1 rm clean

40 Min EMOM
Alternate
1. 18/15 Cal row

2. 15 snatches 30/20kg
3. 15 front squats
4. Rest

This is a good chance to focus on technique and barbell cycling. Find the right numbers on the bar, this will get really spicy. Work should be done 30-40 secs.

2 Mins on : 3 off (6 intervals 30 Minutes)
A. DT (Start from beginning) AMRAP

B. 20/15 CAL Row
20 thrusters 20/15KG
Max pull ups

Post total reps on DT + pull up reps

Alternate through
1. 8/8 single arm KB press strict
2. Single leg step up 6/6 (weighted if needed)
3. 30 sec hold top of the rings ( scale with one foot on the ground)

12min AMRAP:

20 Tempaus (40kg/25kg)
15 Yleisliike tangon yli (käsien irrotus lattiasta ala-asennossa)
15 Tempaus (50kg/30kg)
15 Yleisliike tangon yli (käsien irrotus lattiasta ala-asennossa)
10 Tempaus (60kg/35kg)
15 Yleisliike tangon yli (käsien irrotus lattiasta ala-asennossa)
5 Tempaus (70kg/40kg)
15 Yleisliike tangon yli (käsien irrotus lattiasta ala-asennossa)
Niin monta tempausta kuin mahdollista (80kg/45kg)

Tie brake: työnnöt

6x Short hill
3x Long hill

Front Squat
AHAP

2 x High hang high pull + High hang snatch

(Re-grip between sets)

Heavy Quality

Three rounds 20kg/10kg

Time limit 30 min.

Etukyykky 20/15/10
Vauhtipunnerrus 20/15/10

Takakyykky 20/15/10
Hyvää huomenta 20/15/10

Kulmasoutu 20/15/10
Pystysoutu 20/15/10

Rengasdippi 20/15/10
ToesToBar 20/15/10