2 rounds 30s. each
Bird dow row
DB Sots press L
DB Sots press R
Temp Goblet squat 3-4-X-1
Weighted box jump

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2 rounds 5 reps each
- OHS
- Snatch drop to power
- muscle snatch
- Snatch pull under to power
- Snatch Pull
- high hang power snatch
- Snatch

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For total reps

AMRAP 6 minutes:

3 Power Snatch
15 Wall Balls 6/4kg

Rest 2 minutes

AMRAP 6 minutes:

15 Box Jump Overs @ any hight
6 T2B (12 Knees to chest)
4 HSPU ( 9 push up)

Rest 2 minutes

AMRAP 6 minutes:
30m DB Farmers Lunges
20 Single Arm DB Devils Press (Tiebreaker)
10 pull ups ( 3-4 banded Bar Muscle Up | jumping bar MU)

Use a weight you can do TnG and unbroken sets.

Warm up
3 rounds
10/8 cal row or bike
10 seated DB press
10 passthroughs

Push jerk
E2MOM x 5
10-8-6-4-2
*increasing in weight for quality. Starting at 50% 1RM

2000m/1600m row or 4000m/3200m bike
At 1:00 mark death by thrusters 95/65

With a running clock start. At the 1:00 mark get off the rower and do 1 thruster, then resume rowing until 2:00 then do 2 thrusters and so forth until you reach 2000m or you cannot complete the set amount of thrusters within the minute.

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time. Do in teams, if needed.

EILINEN/LEPO/
60 min PK-
LENKKI

12 min amrap

12 deadlift 70/47.5kg (skaalattu 40/30kg)
9 hang power clean
6 stoh

5 x 10 sek
1-2min lepo. Pitää olla raskas, mutta "formin" pitää säilyä.

Double db snatch 5x8

Run for 35 minutes.

Every 5 minutes, stop and perform 15 burpees

Dumbbell Leg Extension: 4 x 15. Rest 60s
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)