For time:
5 Rounds
20 Wall Balls (20/14)

10 Box Jumps
10/8 Calorie Bike

Tempaus, aloituspaino + 3 x 1@85%

Rive + työntö, aloituspaino + 2 x(1+1)@85%

Etukyykky, raskas ykkönen + 2 x 1@90%

20min (10 intervals):

90s on 30s off:

• 7 Thruster
• 7 t2b
• 7 p C/J
• 7 t2b
• 7 Power snatch
• 7 kHSPU (use deficit of 5-10cm if needed)

Go with given movements and reps for given time, continue always where you left. Barbell weight 60/40kg or 50/35kg or 40/30kg.
The goal is to be able to keep a good pace through the whole session, gymnastics unbroken, thrusters unbroken and other barbell movements fast singles.

EMOM 16 mins :
Odd: 1 Round of Dumbbell "short" D.T. @20/15kg
9 DL
6 Hang Power Clean
3 Push Jerk

Even: 13/11 cal row

Skill (15 mins )
Strict HSPU
Kipping HSPU
- go through progression
- pike push up, same on box,

AMRAP 18

60 Double-Unders
45 Air Squats
21/15 Calorie Row
10 Push Jerks 75/60kg

Push jerkki kuorma semmoinen jotta nosto säilyy push jerkkinä. Sekä menee Unbroken 10 toistoa

Sledpull Powerwalk x 800 Meters
or
Reverse Hyper: Accumulate 50-100 Reps @ a moderate load.

2 cleans + 2 push press + 2 jerks. Increase weight until the movement slows down. 2 x same weight before increase.

From the gym library.

In teams of 2-3

AMRAP 4 min
5 Trap Bar DL + 10 Farmer’s Carry 80/60 kg
Partner in Wall Sit

• Rest 2 min

AMRAP 4 min
DB Snatch, alt. 22,5/15 kg
Partner in Axel Bar DL top hold 79/59 kg

• Rest 2 min

AMRAP 4 min
10 m Shoulder-over-cleans, 20 kg
Partner in HS Hold

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Start at different amraps if needed.
Divide reps as needed, change at any time.
Partner A cannot start until partner B is doing the hold.