Clean and jerk, 2RM of the day in 15 minutes.

”Aikaa vastaan:
 
100 pariseinäpallo. (9/6kg)
800m soutu
50 maastaveto
800m soutu
50 maasta pään yläpuolelle
800m soutu
50 laatikon ylitys
 
(40min aikaraja)”

5 rounds, 70 s. on/20s. off

A) DB. Snatch, alternating arms 22,5/15kg
B) Burpee box jump over 24/20”

*Alternate between A & B for 5 rounds (both). Score is total reps performed.

Shoulder press 5 x 2 with 3:00 min send-off. AHAP.

Metcon (time)
With partner 10 rounds (each) for time:
15 Wallball shots 20/14lb
3 Clean and jerks 60/40kg

*You go, I go
Timecap: 20 minutes

Accessory:
3-5 rounds of:
8/8 Windmills
10-15 GHD Sit-ups w/medball
10-15 Back extension w/medball

Rest as needed
Choose moderate/heavy weight.

Every 2:00 x 3

10/10 Single arm ring row
6/6 Pistol squats

AMRAP 8

8/6cal machine
8 wallball @20/14lb.

5 Rounds AMRAP:
Shoulder press 50% BW
Strict pull-ups
Rest 3 minutes between rounds.

Every 90 sec x 8
1 Clean & Jerk (squat clean)

-start around 75% and build up, if you feel good you can go as high as possible.

3 rounds
15-30 hollow rocks
20 supermans
rest 1-2 min