3 R FQ

1-3 HS Around the world (hs walk practise)
5-20 Hollow hold lift with partner
20 m Bridge walk

Easy aerobic:
Run/Swim/Bike: 45-60min.

AMRAP 20 min "The beginner's ladder"

1 Pullup
2 Pushups
3 Hang Power Cleans (40/30kg -> scale to DB 3+3 reps, 22,5/15kg or 15/10 kg)

Then:
+ 1 Pullup
+ 2 Pushup
+ 3 HPC
each consecutive round, until cannot complete a round unbroken, after which start over from 1 | 2 | 3.

Raakarive 8x2@65%
Korkea työntöveto 4x3@70%

Leuanveto 3x10
Kulmasoutu tangolla + painoja 3x15
Askelkyykkykävely 3x10+10

4 rounds
400m run
6 bar MUs

Kipping pull-ups, max reps

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Start with straight arms, get the chin above the bar and return to straight arms between reps.

deload

With a partner and a running clock:

0:00-10:00
10 Legless Rope Climb
Remaining time Max Rounds of:
8 Hang Power Cleans (60/42.5kg)
6 Shoulder to Overhead (60/42.5kg)

12:00-22:00
10 Rope Climbs (with legs)
Remaining time max rounds of:
8 Hang Power Cleans
6 Front Squats
4 S20H

24:00-34:00
50 Power Cleans (60/42.5kg)
Remaining time:
Max Squat Clean Thrusters (60/42.5kg)

Rx+: All Rope Climbs Legless

Kyykky 3x8x70%
Etukyykky 5x10
Jalkojen nostot maaten lisäpainolla 5x8-15

3-position Snatch, seven sets.