20min amrap:

• 9 leuanveto
• 9 rinnalleveto (kyykkyyn) (N 30kg / M 42,5kg)
• 9 swingi (amer.) (N 16kg / M 24kg)
• 9 toes-to-bar
• 9 push press (N 30kg / M 42,5kg)
• 9 burpee

EMOM8
1. T2B / muscle ups
2. Du

*Choose the movement you want to practice. You can do one or two unbroken sets and then rest the remaining time of the minute. This is pure skill practice - no need to go hard!

75 x Wallball Shots
For Time

Back Squat 4x3

Rest 2 min between

Snatch Complex: 2 x Snatch High Pull, 1 x Snatch.

Record loads and thoughts for this complex.

AMRAP 7

15 Sit-Ups
25 Double Unders

Clean and jerk waves

Wave 1
3 reps @65-70%
2 reps @70-75%
1 rep @75-80%

Wave 2
3 reps @70-75%
2 reps @75-80%
1 rep @80-85%

Deadlift

5 - 5 - 5 - 5 - 1x max reps

90% 5RM max

OPEN 16.2. AMRAP 20 min.

In 4 minutes: 25 T2B, 50 DU/100 SU, 15 squat cleans 61/38 or 40/25.

If completed continue until 8 minutes: 25 T2B, 50 DU/100 SU, 13 squat cleans 83/52 or 50/35.

If completed continue until 12 min: 25 T2B, 50 DU/100 SU, 11 squat cleans 102/65 or 60/45.

If completed continue until 16 min: 25 T2B, 50 DU/100 SU, 9 squat cleans 124/79 or 70/55.

If completed continue until 20 min: 25 T2B, 50 DU/100 SU, 7 squat cleans 142/92 or 80/65.

Build up to a 3RM for the day
Then 3x95% of above and 3x90% of above