5min row/bike/airbike/DU
Then 3 rounds:
7 Double KS (eye level)
7 Double KB Push Press
7 Double KB Front Squat
7 Double KB Snatch (from hang)
7 Burpee over KB (lateral)

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Snatch Drills video

A: Build up to heavy 1rep C&J in 15min

B: "Grace"
30 C&J @61/40kg

Tempaus 1x70%, 1x75%, 1x80%, 1x85%, 1x90%, 1x95%

Rive + työntö 1+1x70%, 1+1x75%, 1+1x80%, 1+1x85%, 1+1x90%

Takakyykky 1x70%, 1x75%, 1x85%, 1x90%

TTB 2 x 15

• 2 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (2 reps buffer)
2:00 rest each sets.
2 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (1 rep buffer)
2:00 rest each sets.

Partner workout
For time:
50 Calorie Row
50 DU
50 Box Jump Overs
50 DU
50 Dumbbell snatches (20/15 kg)
50 DU
50 Dumbbell thrusters (20/15 kg) 1 hand
50 DU
50 Pull-Ups/ 100 ring rows
50 DU
50 Dumbbell thrusters (20/15 kg) 1 hand
50 DU
50 Dumbbell snatches (20/15 kg)
50 DU
50 Box Jump Overs
50 DU
50 Calorie Row

Try do DU 2 min, then move other movement. You can also do 100 single.

Time cap 30 min

Maastaveto 1x90%, 1x95%, 1x100%

Apuliikkeet Sali:
-raakarive/tempaus 5x5 kevyt/tekniikka (HUOM TÄMÄ 1.LIIKE)
-reverse hyper 50-150 toistoa

Apuliikkeet Masters Sm:
-etukyykky 3s stopilla 5x1x80% (HUOM TÄMÄ 1.LIIKE)
-suorinjaloin mave sumolla 3x12-20

Painot erillisen taulukon mukaan.

Use just the bar or light weights

STRENGTH 

3-4 rounds, rest 60-90sec between movements

1) 8 DB Bench Press, tempo 3210
2) 8 Ring Row, tempo 3012 (3sec down, 2sec hold at the top)
3) 20m Crossloaded Walking Lunge (overhead + front rack) 10m and switch arms.
4) 10-25 GHD Sit-Up

RPE 3+ to 4

CONDITIONING

5 rounds for time

2 Rope Climb
5 D-Ball/Sandbag Ground to Shoulder video

RPE 4, very heavy breathing!

Tailoring Options

Rope Climb→ only 1 rep, or lower height 
D-Ball/SandBag→ heavy hang power cleans