5 kierrosta

30 venäläinen kahvakuulaswingi
20 etunojapunnerrus
10 seinäpallo

21 Thrusters 42,5/30kg
15 C2B
15 Thrusters
12 C2B
9 Thrusters
9 C2B

L2: tekee 7-5-3 Bar MU
-skaalaukset kippileuka, jumping c2B/pull-up ja ringrow

TC: 8 min

4 rounds:

5 deadlifts, 85% of 1 RM + 5 high box jumps + 2 min rest

5 x unbroken tng complex, every 90 sec
Power snatch + Squat snatch + OHS @80-85% of 1RM snatch

500m row
150 DU
50 burpees

Tc: 10 min

EMOM 12

Min 1: Strict chin-up 6-9 reps (tavoite UB) + 1 rep viime viikkoon
Min 2: 9 sec hollow hold + 9 v-ups + 9 sec hollow hold + 1 sec viime viikkoon
Min 3: Strict Ring dip complex 3 sec pause ylhäällä + 3 sekkaa jarruttaen alas + 3 sekan pause pohjassa 4-5 reps

-Pieni progressio viime viikkoiseen

2 Mins on: 3 off ( 6 Intervals)

A. 20/15 Cal Row
Max clean and Jerk 50/35kg (should be light and mostly touch and go)

B. 14 dumbell snatches 22.5/15kg
Max Burpees

Short intervals, Push hard on each! Post total reps.

Snatch
5-4-3-2
Daily max but no fails. No need to be TNG but we are looking for squat snatch.

4 rounds, 20min EMOM:

1) 1-3 Rope Climb
2) 30-50 DU
3) 10m Front Rack or Overhead KB Walking Lunges, AHAFA
4) 10 DB/KB Thruster, AHAFA
5) 10-15 Burpee

Scale if needed. This can be quite demanding, but it should not be an all out effort.

1) 20m Farmers Carry
2) 10-30 Wallball