A: 8min emom
Triple jump
B: Deadlift 5x5
C: strict chin ups 3xMax
D: For time:
750m row
30 Burpees
15/15 Kb snatch
500m row
20 Burpees
10/10 Kb snatch
250m row
10 Burpees
5/5 Kb snatch

A,
Week 1

Hang Clean & Jerk : 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Find your heaviest perfect set of 3 and make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set)

B,
3 rounds for time of:
20 Dumbbell Thrusters @22,5/15kg
20 Lateral Burpees Over Dumbbell

Goal: sub 12 mins

C,
Midline
3 rounds for quality of:
3 Toes-to-bars
5 Hanging Leg Raises
7 Hanging Knee Raises
9 L/9 R Standing Teapots, pick load
18 Russian Twists, pick load

Hanging Leg Raises- to parallel
Standing Teapots- moderate load
Russian Twists- light load

7x3
Rest 2-3min..

4x8 @ 7.5 kg

Jalkakyykky 3x5x70% (prosentit suuntaa antavia)
Penkkipunnerrus 3x5x70%
Jalkojennosto roikkuen 3-4x12-20 (polvennostot ok)
Pystysoutu tangolla 3-4x12-20

7 x ( Power Snatch + Snatch Balance + Hang Squat Snatch)

75 - 85%

For time
15 Thrusters 50kg
10 thrusters 57.5 kg
5 thrusters 65 kg

Wod for time
40-30-20-10
Russian Swing @24/16
Sit-Up

40-30-20-10
Deadlift @24/16
Push-Up

40-30-20-10
Snatch @24/16
Back Step Lunge alt.

No rest between couplets!
Scale push ups for easy reps!

Timecap: 30 mins

AfterParty
Wall Sit Tabata

AMRAP 15

12 Box jump overs
12 Deadlift
9 Bar faciing Burpees
9 Hang power cleans
6 bar muscle Ups
6 Push Jerks

60kg

5 Rnds

8 Weighted Dip
5-8 Weighted Pull Ups
10 Strict TTB

Rest as needed btw movement