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21 OHS 40kg
400m bike
15 t2b
400m bike
15 OHS
400m bike
12 t2b
400m bike
9 OHS
400m bike
9 t2b
400m bike

Emom 14 min

Odd Power clean 7x2
Even 3 broad jumps

For time
100 Ring Row
100 Push Ups
100 Sit Ups
100 Air Sqts

Time Cap 25

Amrap 15min
5+5 bent over row (5 Pull Up)
10 Push Up
15 Sit Up

skaalattu
3 Ring Row
6 Kneeling Push up
9 Sit Up

WU
over alla pitkä

Dry run 3rds
2+2 bent over row or 2 Pull up
4 Push Up
6 sit up

Lepoja

Emom for 30min

-Row 12/10cal
-Kb swing 20x @ 24/16kg
-Du's 20-30
-Abmat sit-ups 20
-Rest

For time
100 du
21 power clean 70kg
21 bar facing burpees
100 du
15 power clean 70kg
15 bar facing burpees
100 du
9 power clean
9 bar facing burpees

A,
Hang Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
5 rounds, each round for time, of:
8 Dumbbell Renegade Rows @22,5/15kg
8 L/8 R Dumbbell Box Step-ups
8 L/8 R Single Arm Dumbbell Push Press
Run, 200 m

Rest 1:30 between each round.

Goal: sub 5 mins/round

When completing the box step-ups do all 8 on one leg, then all 8 on the other. Box height should have you set up with your hip crease below your knee. For the single arm push press hold BOTH dumbbells. While the left arm holds the front rack, right arm completes 8 reps, then switch.

C,
For quality:
50 Knees-to-elbows

Every time you break complete:
Handstand Hold, 20 secs

Handstand Holds- freestanding if possible

Complete in as few sets as possible.