21-18-15-12-9-6-3:
Thrusters 29 kg/20 kg
Burpees

1. min 8 burpeet
2. min 12 toes to bar
3. min 8-10 box step over
4. min rest

#Strength
5 @ RPE 8; 2/4 repeat of:

• BB bench press

Run for 50 min. Pk-sykkeet

21-15-9 Thrusters/ Pull-ups

Smack my bitch up.

On the every 2 minute for 5 rounds
1-5 MU + 5-10 HSPU

2 mins cycling or run in between each move.

30 Kb Swing
30 Knee Crunch
30 Push-ups
30 Jumping Lunges
30 Dip
30 Biceps Curl
30 Russian Twist w/Kb
30 Front Squat (40kg/20kg)
30 Calf Jumps

Pull-ups (AMRAP)

1. Snatch pull: 3x3
2. Snatch balance: 3x2
3. Snatch: 3x1

(Focus on technique!)

Hi-hang clean pull + squat clean + split jerk
2+1+1 x 5 @ 65-80 %

As many rounds/reps as possible in 7 minutes of:
10 OHS 35/25 kg
10 Abmat SU