Lämpö:

8min:
10 GTOH
5 Jump
10 Sit ups
10 Banded Deadlift

Snatch drop + Snatch Balance + Valakyykky

2x(1+1+1)x55%, 2 x (1+1+1)x60%, 2 x (1+1+1)x65%, 2 x (1+1+1)x70%, 2 x (1+1+1)x75%

Tempaus veto (puolesta reidestä) + Tempaus puolesta reidestä)

2 x (1+1)x60%, 2 x (1+1)x65%, 1+1x70%, 1+1x75%, 1+1x80%, 1+1x85%

Polven alta (pukeilta/kiekoilta) Tempaus veto

1x3x100%
2x3x110%
2x3x120%
1x3x130%

7 x (1+2+1)@60-80%

Power clean + Front Squat + Jerk

SO 2:00

For time:

15-12-9
Deficit HSPU 2x20kg
Deadlift 120kg
Single arm Devils press 25kg

For Time:
15-12-9-6-3
Power Snatch @50/35kg
OHS
2-2-2-2-2
Rope Climb

TC: 15'

Warm up(10)
10 plyo jumps
10 single leg deadlift
10 pik n grass
10 foot pedals in down dog(2ct)
100m run
10 body builders
10 active samson
10 ring rows
10 hollow rocks
:30 butterfly stretch

Workout(21)
5rds
8 step ups or box jumps
200m run or 250m row
8 ring row/upright row or strict pull up/c2b
24 jump rope or double unders
8 wallballs 16/12 or 20/14

Opt(12)
Iso
4x5
sim curl
dips
single arm row
dumbbell press to fly
-4x3 kb deadlift
-800m run
-4x4 bulgarian split squat per side w/db

Finisher
50 double crunch
1:00 min samson stretch

10 plyo jumps
10 single leg deadlift
10 pik n grass
10 foot pedals in down dog(2ct)
100m run
10 body builders
10 active samson
10 ring rows
10 hollow rocks
:30 butterfly stretch

Workout(24)
6/4/1=:30 work-:30 rest
6 rounds-4 movements-:30 work/:30rest
power clean 95/65 or 135/95
burpees
renegade row 35/20 or 50/25
dumbbell strict press 35/20 or 50/25

Opt(12)
4x1 bk squat-tempo 3-1-3-1
1600m walk/run
5x5 superman
3x2 front squat-tempo 1-2-2-1

Finisher
100 flutter kicks
1:00 hamstring stretch

25 min AMQAP - go easy

300 m row
7 ring row
300 m row
7 push up
300 m row
10 hollow rocks

Team of two
16 alternating round
5 power clean 60/40
7 Push-ups
9 Pull-ups
Buy in/buy out 50 as kb 32/24

Push press 4x8

Deadlift 5 reps daily max