Alternate through;
1. 10 Front rack lunges 60/40
2. 15 Push Ups
3. 10-15 KBS 24/16kg

Working in Teams of 2: (Outside on grass area near Birgitta)
25 Min AMRAP (2x22.5/15kg) Or KB's
12 Deadlifts
9 Hang Power Cleans
6 STOH
RUN 200M to paddle board and back

Complete full round and then switch. Count combined rounds

4-5 Rounds for quality
10/10 single leg Deadlift 32/24kg
10 shoulder Press 50/35kg

For time

21-15-9
Box jumps (75/60 cm)
Chest to bar pull ups

Five rounds of:
9 x Snatch grip deadlift (2/3 of 1RM Power snatch)
6 x Hang power snatch
3 x Overhead squat

Build to a heavy single of
Mid hang power clean + push press + push jerk

Every 90 seconds Split Jerk (from the floor) 8x3 reps @70%

4 kierrosta kontrastivoimaa, liikkeiden välilllä tauko n 30s kierroksen jälkeen 3min

2 takakyykky @80%
3 kyykkyhyppy käsipainojen kanssa
6 boksihyppy

8min alkavalla minuutilla

1. Käsipainotempaus
2. Yleisliike

EMOM x 8

1) 5-8 box jump
2) 10 fr reverse lunge

Alternate;
1. 5 Strict ring pull ups scale to ring Row or bar
2. 15 back extensions
3. 10 strict double KB press 10 reps 20/16kg