Maastaveto 5x3 @75% + raskaan esineen kanto sylissä 40m, palautus 2min

75 T2B
5 Burpee EMOM

Barbell complex.

6 rounds, every 3 min (total 18 min)

1) 6 pwr clean + 6 jerk - 60 % of c&j 1rm
2) 5 pwr clean + 5 jerk - 65 %
3) 4 pwr clean + 4 jerk - 70 %
4) 3 pwr clean + 3 jerk - 75 %
5) 2 pwr clean + 2 jerk - 80 %
6) 1 pwr clean + 1 jerk - 85 %

These are touch & go reps. If you are a beginner don't stress about the kilos or hitting these tng. Focus on practising the movement.

3 rounds
8-12 abmat sit ups
8-12 tuck ups
8-12 hollow rocks
rest 1 minute

Alternate for 15 Mins
1. 10 strict hspu
2. 15 Russian kbs 32/24
3. 20 v-sit up

5x4 @ 80-85%

12 min EMOM
1. 5-8 strict hspu
2. 10 dips

For time!

15 handstand push ups
7m unilateral DB lunge walk (Left hand up, right at the front rack)
7m unilateral DB lunge walk (Right hand up, left at the front rack)

12 handstand push ups
7 m uni. DB. lunge walk (L)
7 m uni. DB lunge walk (R)

9 handstand push ups
7 m uni. DB lunge walk (L)
7 m uni. DB lunge walk (R)

7 handstand push ups
7 m uni. DB lunge walk (L)
7 m uni. DB lunge walk (R)

TC 18 min

Every 2 minutes x 5

Hang power snatch 3 reps

65-75% 1RM snatch

3 rds
Double DB/KB strict press 8 reps
Single arm farmers walk 60m/side heavy
250/200 m SKI
-rest 30 sec

TC: 13 min

L2: Strict HSPU 8/6 reps