21 s2oh 50 KG
10 m walking launge 50 KG
15 burpee
10 m walking launges 50 KG
9 ring dips
30 m walking launges

4 x 12

5 round for quality:
10reps seesaw bend over row
5reps Dbl kb front squat
30sec plank
1min rest

100 dB snatch although. Hands
Emom 3 burpee

5 x 300m Row / Rest 1min

15 min amrap

• 5 Strict pullups
• 10 pushup
• 15 Hang clean and jerks 1x22.5kg dumbell

Score is total amount of reps

Streangth:
2-2-2-1-1 Squat Cleans 60kgs,70,75,80,85

Note: Failed 1st attempt on 85kgs. Fail both attempts on 90kgs

Metcon:
3 rounds
7 Deadlift 80kgs
7 Box Jumps 30"

For Time:
10 rounds of:
Deadlift (1.5 b.w.) x 10
Sprint 100 meters

Death by…..
Burpee
KB Swing
Alternating up to 20 Minutes Max

3 x 1+1
Raakatempaus + tempaus kyykkyyn, 70-80 %