Hang Power Clean + 2 Split Jerk 7 x ( 1 + 2 ) @ 50 - 65%

Hang Squat Clean + 2 Front Squat + Split Jerk @ 6 x ( 1 + 2 + 1 ) @ 60 - 65%

Front Squat 3 x 2 @ 80%

AMRAP 10

30 GHDSU
30 Box Jumps Overs 30"/24"
30 GHDSU
Max Handstand walk ( 10m on yksi toisto )

For time:

21-15-9

Squat Snatch 42,5/30kg
Chest to Bar Pull Ups

CAP 10

Front Squat

6-2-6-2-6-2

On The 2:30 x 6 Sets:

Set 1 : 2 Reps @ 71%
Set 2 : 2 Reps @ 76%
Set 3 : 1 Rep @ 81%
Set 4 : 1 Rep @ 78%
Set 5 : 1 Rep @ 83%
Set 6 : 1 Rep @ 86%

AMRAP 7
wall ball @9/6kg
--> every time you break a set: 5 burpee box jump overs

EMOM x8
odd: 6 dips
even: 6 barbell curl

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tää oli vika kerta! ens viikolla alkaa uudet proget ;)

Basic Endurance 45 minutes:

60 Calories Any Machine
5 + 5 Windmill w/ Plate
30 Box Step Ups
15 L-Sit Ups
20 Push Ups
10 Hanging Knee Raise

In teams of 3

AMRAP 5:
2 rope climb
Ski
Wall sit

Rest 2 min

AMRAP 5:
4 tyre flips
HSPU
Plate oh hold

Rest 2 min

AMRAP 5:
10 t2r
Farmer carry
Kb front rack hold

Rest 2 min

AMRAP 5:
2 under & over

Rest 2 min

AMRAP 5:
10 wall ball
Pistol squats
Arch hold

Rest 2 min

AMRAP 5:
2 wall walk
Db snatch
Passive hang