For Time:
100 Double Unders
10 Strict TTB
20 Squat Clean 60Kg
10 Strict TTB
100 Double Under

Strength&Technique:

Hang Power Snatch
3x10

Metcon:

"Bring Sally up"

2min AMRAP
Double Unders

1min REST

4min AMRAP
Clean&Jerk 1-2-3... (RX 60/40)
Rope Climb 1-2-3...

2min REST

6min AMRAP
Deadlift x 10 (RX 100/70)
Toes to bar x 10
Kettlebell Snatch x 10, alternating hands (RX 24/16)

For Time:
25 Box Jumps 60cm
25 Pull-ups
25 Kettlebell Swings 24Kg
25 Knees to Elbows
25 Burpees
25 Knees to Elbows
25 Kettlebell Swings 24Kg
25 Pull-ups
25 Box Jumps 60cm

1 min ME bulletproof shoulders
1 min rest
6 min AMRAP
10 thrusters 42,5kg/35kg
10 T2B
1 min rest
1 min ME bulletproof shoulders

50s work/10s rest
ft squat
floor press
ylösnousemus
rope jump
KB snatch/swing
row 1000m/5min
sit up
G2O medball
burbee
lankku
bear complex
row 1000m/5min

Tempaus

3x1@90%
2x1@95%
(1x1@@100% & 1x1@105%)

Samaanvauhtiin niskasta te otteella raakatyöntö

5x5

21-15-9 for Time
V-ups
Push press 30/45
Push ups

Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds
10 plyo
8 goodmornings
6 dl
4 cleans

Metcon/*Rx(18)
6rds
200m run
10 deadlifts 115/75-*145/95
5 s2oh 115/75-*145/95

@23:00
work up to hvy snatch(12)

@35:00
Burner(7)
100m run
25 kbs
20 hspu(mod as needed)
15 ttb
100m run

@45:00
Finisher
30 cuff iso
30 band pull aparts
100 flutters
1 min six inch hold
1 min hamstring stretch
1 min hip distraction

5 Minutes of ”Recovery” work ie.
Bike, Jog, Light sledpull/push done at a conversational pace.