amrap 6

8 power snatch 50/40kg & 45/30kg
12 HSPU

rest 3 min

amrap 5

6 power snatch 55/45kg & 50/35kg
10 HSPU

rest 3 min

amrap 4

4 power snatch 60/50kg & 55/40kg
8 HSPU

Back squat
5x10-12@65-75%
btw sets 3 high box jumps, rest as needed

4rds

15 strict ttb
15 back extension

1 shoulder press 1 push up
2 shoulder press 2 push up
3 shoulder press 3 push up

Partner must be holding dead hang for reps to count

Valakyykky ja allemeno

3 rounds for time :
30 Cal row
30 KB Swing
30 Burpees

4 rounds
6 Box press

between sets :
one arm ring row x 6/6

5x7 min AMRAP

A)
10/12 cal row
15 box jumps
20 pushups

B)
10 ring dips
15 wall balls
20 burpees

C)
10 (5/5) saxxon side bends
15 goblet squats
20 split jumps

D)
10 (5/5) one arm ohs
15 kb swing
20 m farmers carry

E)
10 pullups
15 v-ups
200 m run

1a) Bulgarian Split Squat: 3 x 6 ea. Rest 30s.
1b) Reverse Crunch: 3 x 10. Rest 30s.

22 min amrap
22 cal row
22 thruster 35/25 kg
22 pull ups
22 overhead squat 35/25 kg
22 box jump
22 power snatch 35/25 kg

Every 2 min, perform one rope climb. Start w/rope