Shoulder press 2x12 reps

6 rounds for reps
1min squat
1min one arm DB hang clean & jerk 22,5/15
1min rest

12min alkavalla minuutilla
1. 10-15 käsipainothruster
2. 30s yleisliike

AMRAP 22

100m Double Dumbbells Farmer Carry ( Heavy )
12 Dumbbell Push Ups
200m Run
15 Dumbbell Squat

EMOM 10

Even : 6-10 Hanging Knee raise, 2 sec hold on top
Odd : 100m Sprint

5 rounds
Chin ups
Triceps
Db lunges

6 rounds for max load:
High hang clean + hang clean + clean + push press
High hang clean + hang clean + clean + push jerk
High hang clean + hang clean + clean + split jerk

A: Split jerk technique (Double push jerk+ double split jerk)
B: Power clean + double squat clean 5x3
C: Clean pull @90% of max clean 4x3(ecc. slow motion)

5 rft
400m run
15 ohs 42.5kg
10 bar facing burpees
10' rest
5 rft
500m row
15 lateral erg burpees
10 gto 42.5kg

Amrap 15
5 ring mu
15 wall ball da 12kg target 2.5m
50 du
From 15' to 23'
Trova il massimale del complex
Squat clean+hang squat clean+Front squat+push jerk