In 20 minutes build challenging load:
2 x 3 clean & jerks
2 x 2 clean & jerks
4 x 1 clean & jerks

Back Squat

8 Sets of 1 rep. Start ~60% and build up to 95%

Go Every 3:00

A) Snatch balance + overhead squat
3x 2+2 @50-70% 1RM snatch
3x 1+1 @80-100% 1RM snatch

B) Ring muscle-up

C) 5 rounds
2min on / 2min off
2-3 ring muscle up / 4 RMU transition
8 box jump over 75/60
10 DB hang snatch 22,5/15
AMRAP erg cal

Warm Up
2 rounds
1 min ski or row
1 min air bike or bike erg
12-16 walking lunges
6-8 box step overs
6-8 burpees

Metcon
Emom 25
1) 40s moderate ski erg
2) 6-8 burpee box step overs
3) 40s moderate air bike/bike erg
4) 12-16 farmers hold walking lunges
5) rest
Accessory Work
3x10 tempo db bench press, rest 30s, 6-10 tricep push ups, rest 2 min
2x 16-20 alt leg v.ups + 16-20 heel overs + :10-15 Flutter Kicks
rest as needed

4 x 10 m askelkyykkykävelyä

-2 wall walks
-10 DU
-5 kipping pull-ups
-90s rest

-clean pull just above the knee(3s. stop) +
floating full clean

*build by feel
*2min rest

3 sets:
2 Clean Pulls @100-110% 1RM Clean
- 5sec Pause On Top Of Knee
- Use straps
- Rest 2min btw sets

Warm Up
2 rounds
2 min cardio machine
20 walking lunges
20 mountain climbers
:40 Plank Hold

Strenght
Sledge Push for load 4-5x20m
kelkan tulisi liikkua melko lailla kokoajan jos tunnilla paljon
porukkaa, nopeat vaihdot/painojen lisäykset ja tauot on 2-3 min väliin.

Metcon
Emom 20
1) DB Snatches x 8-12 reps
2) Cardio machine x 40 sec
2) Burpee Pull Upx 5-7 reps or burpees/ring rows 6+6 reps
4) Cardio Machine x 40 sec
5) Air Squats x 12-16 reps