Part #1 – In a 10:00 Window:
Run 1,6 km
Time Remaining, Max Power Clean and Jerks (61/43kg)

——— Rest 3:00 ———

Part #2 – In a 7:00 Window:
Run 800 m
Time Remaining, Max Power Snatches (52/36kg)

——— Rest 3:00 ———

Part #3 – In a 4:00 Window:
Run 400 m
Time Remaining, Max Thrusters (43/30kg)

Restday – What did you do?

Hyvää huomenta VaPU varpaille tasapainoon

5 x 3 @ 60-70 % (Te)

Tempaus irrotus polven päälle + tempaus polven alta

8 x (1+1)x70-90%

Raakatempaus + valakyykkky
8 x (1+1) x 70 ->

Etukyykky 4x4x75%

21-15-9-6

DB snatch
box over jump

A,
EMOM 15 min
Min 1: 3-5 Strict Ring Muscle Up
Min 2: 5 Power Clean and Jerk @70-80%
Min 3: 5 Box Jump (high)
Notes: Athlete choose the height on the box jump. It should be high but something you can confidently get all 5 done within :45 seconds and with no misses on any round.

B,
AMRAP 12 min
12 T2B
6 Deadlift @102/70kg
1 Rope Climb
Goal: 6+ Rounds

C,
Endurance
20 min Run at 70% effort

For time:
20 Cal row
20 Push press 75/55#
20 Box jumps 24/20
18 Cal row
18 Push press 75/55#
18 Box jumps 24/20
16 Cal row
16 Push press 75/55#
16 Box jumps 24/20.......
Continues going down 2 reps til you finish all 2 reps
*30 min time cap

Mobility

Rollback Triceps Extensions: 4 x 10-12. Rest 60s.

AMRAP 15'
21 Wall Ball Shots @9/6kg
18 Pull-Ups
15 USA Swings @24/16kg
12 Handstand Push-Ups

For time, partition as you like:
4 km run or 25 min bike/ski
150 air squats
100 burpees
50 push ups