A.
Find max:
Snatch pull + snatch

B.
Hang power clean: 5x3

C.
Front squat: 3x1

D.
3 rds:
15-30 Ghd back extension
15-30 Ghd sit up
45s. Double KB front rack carry

Juoksu tai soutu
25 x 45sec, 15 sec rest
80-92% sykealue

3 x 5/hand

10 min EMOM
min 1 - 10 OH Squat (50/35)
min 2 - 12 pull ups

Overhead Squat
5x5

Buy-In: 800m Run (MAX effort)
Then, 20 min AMRAP:
5 Handstands to Wall
10 Pull-ups
15 Slam Balls
20 Push-ups
25 AIr Squats
Then,
Cash out: 800m Run

Score is total rounds/reps
Running time can be noted in box below.

Vatsat 5x20-30
Tempaus kiekoille 5x40-60%
Rinnallevedosta kyykkyyn työntö 6x1-3 leikkien
"Aku tempaukset" 5x1 60-70%
Osittainen sj-mave 10cm polven alta 5cm polven yli 2x30

Vatsat 5 x 20-30
Niskantakaa räkistä 1/2 leveä ote
VAPU+RATY+SAX
2x3+3+3
2x2+2+2
2x1+1+1 kevyellä kuormalla
Kahvakuula pystypunnerrus
Hyvää huomenta hypyt 5x5

Open gym @8:30 am

Ten rounds for time of:
8 Bar Facing Burpees Over the Barbell
8 Toes-to-Bar
8 Thrusters (95/65 lbs)