For time:
Buy in:
150 Double Unders
Then,
30 DB Renegade Rows each @ 22,5/15kg
60 Russian Swings @32/24kg
30 Burpee Box Jumps @60/50cm
60 Russian Swings
Cash-out:
150 Double Unders

Goal: All DB/KB work should be able to be completed in 2-3 sets.

Timecap: 30 mins

For time:
Buy in row 500 m
Then:
2 rounds
21 Dumbbell snatch (rx 22,5/ 15 kg)

15 Dumbbell hang clean&jerk (rx 22,5/ 15 kg)
9 Dumbbell overhead lunge (rx 22,5/ 15 kg)

Cash out 12 x hand realise push up

Time cap 12 minute

Reverse Crunch: 3 x 12. Rest 60s.
+
- Worlds Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 Power clean
3 Front squat
3 Push jerk

• Easy/Moderate weights.

Every 2min.:
3x5 Snatch Pull
3x5 Muscle snatch
3x3 Snatch balance
3x3 Low Hang snatch

• Easy/Moderate weights.

Banded Pull-throughs: 3 x 20-25. Rest 60s.
+
- Foam Roll - Adductors x 60s each
- Rockback Adductor Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

Band-pull-aparts 100 toistoa
-lämmittelyliike

Penkki 2x1x90%

Kyykky 3x3x80%

Kulmasoutu 5x10

AMRAP:
1:00 - Wallballs (20/14lbs)
1:00 - DB Snatch (22.5/15kg)
1:00 - Row/Bike/Run
1:00 - Rest

3x8 kevyt paino rest 2min

For time
1000m row
50 box over jump
50 burpee
600m row
25 box over jump
25 burpee