In 15 min, find your 3 RM power clean of the day

4x
5 bar kip swings
3-5 kipping pull-up -> jumping pull-up -> kipping ring row
5-10 T2B -> knee raises -> straight leg half raises
rest 2 min

Challenge: hold the bar as long as possible

3 rounds
1:00 ergo
20m bear crawl
10 alt.leg v-ups
10 ring row
10-15s ring support hold/push up hold
5 wall squats with 3 sec pause

EMOM 9
Min 1: 8 Double DB DL + 6 Double DB HPC
Min 2: 12-14 T2B
Min 3: 8-10 Burpees to target

L1: 2x20/15kg
L2: 2x25/17,5kg //4/3 Bar MU

Every 2 minutes for 10 mins (5 sets)
5 Floor Press @ 80-90% heaviest 5 rep from 1-2 weeks ago.

Metcon
20 min amrap with partner
21 wall ball
15 push ups
9 C2B pull ups / pull ups or 2 rope climbs
1 full round alt time with partner.

Scale reps to 15-12-9 or 12-9-6 to finish 1 full round in 2,5 min

goal is to get 4-6 rounds of work for everyone

Every 2 min x 4
10 m front rack walking lunge @heavy DB/KBs

Tempo takakyykky 3,3,3,3,3 tempo 2310

nousevilla painoilla, tauot 2 min.

For Time;
DB Snatch 22/15kg
Wall ball
T2B

Time Cap 15 Mins

4 kierrosta voimistelutaitoa, ei aikaa vastaan

5-10 leuanveto kippaamalla
10-15 etunojapunnerrus (korokkeilta)