2x AMRAP 10, 5min rest between

AMRAP 10
16/12cal row
12 box jumps @60/50cm
14 hang power clean @47.5/30kg
4 front squats
10 push ups

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Tavoite saada enemmän toistoja/kierroksia toisella kierroksella

500m row / moderate
500m row / fast
500m row / moderate
500m row / fast

rest 1min after intervals

7x 1 hang snatch + 1 snatch (75-85%)

Find heavyish (not all out)

OHS

4x3

AMRAP25 in teams of 3
24 weighted no-jump burpee (2x22,5 / 2x15)
30 kb clean (32/24)
36 russian twist (1 rep = back & forth)
42 cal machine

YGIG, divide reps anyhow. RPE 7-8.

Bar MU skills

5rds every 2min.
1-4 x bar mu
10-20 x KB swing

Emom12
a) 5-10 thruster
b) 5-10 jumping pull up

Target: work 20-40s / min.

45 min PK
1600m machine
12 box step overs, sideways, like in step aerobic :D.
10 russian twists, light
10 sots press with broom stick
10 ring rows
10-20s support on rings, dip or push up position
30s ABH
30s plank
1600m machine
30+30s side plank
100 rope jumps

Mixed Deadlift

3 setts

Deadlift x 1 (RPE 7-8/ 8-9/ 9-10)
Rest 1 minute
Deadlift x 7 (RPE 7-8/ 8-9/ 9-10)
Rest 3 minute