20 Minutes total;

10 Mins to find
Hang power + full squat snatch + Ohs
Find a daily max in the complex.
Directly into;

10 Min Emom
80-90% of above

Workout
For time
40 step back lunges @24/16kg
20 box step ups @24/16kg
15-25 burpees
20 box step ups @24/16kg
40 step back lunges @24/16kg
rest 5 min and repeat

time target 7-9 min, cap 12 minutes.

Score is total time of both.

EMOM 12

1 minute : 3 High Box Jumps
2 minute : Max Reps. Double Unders
3 minute : 0:45 Double Kettlebell Frontrack Hold (Heavy)

Result is total Du´s.

Omatoimi:

Naruhypyt vain tuplia.

15min

30 venäläinen kahvakuulaswingi
30 (tupla)naruhyppy

15min
15 venäläinen kahvakuulaswingi, painava kuula
15 askelkyykky kahvakuulan kanssa

8min alkavalla minuutilla
3-5 yleisliike + 10 venäläinen kahvakuulaswingi

Split jerk (from the rack) 5 x 1 rep @90%
-follow the %

20 Pull-up
20 T2B
15 Burpee over the bar
15 Ground to overhead 60/40kg
100 Double unders
15 Ground to overhead 60/40kg
15 Burpee over the bar
20 T2B
20 Pull-up
For time

20min time gap

3 sets of
5 reps Weighted Strict Chinups
5 reps Weighted Strict Ring Dips

Note: Weighted if possible, otherwise hardest possible position to get 5 reps

Set 1 – 70% – 3 Reps
Set 2 – 75% – 3 Reps
Set 3 – 80% – 2 Reps
Set 4 – 80% – 2 Reps