3 sets of 2+1 reps

9'AMRAP
3 dbl DB hang power clean @2x20/12.5kg
6 dbl DB thruster
9 hanging knee raises

For time:
30-20-10 Thrusters 75/55#
15-10-5 Toes-to-bar
Goal: 6 min.

10min, alkavalla minuutilla 1 x rinnalleveto & työntö

WU3×
Wrist circles ×10/10
Elbow circles×10/10
Seal swings×10
Arm circles×10/10
Good morning ×10
Kang squat ×5

A.1) Snatch
60%×1 70%×1 80%×1 85%×1 90%×1 85%×1 90%×1

B.1) Clean & Jerk 1+1
60%×1 70%×1 80%×1 85×1 90%×1 85%×1

C.1) Front squat
60%×2 70%×2 80%×2 90%×2 95%×1 90%×2 95%×1

D.1) Snatch high pull
4×2 @95%

4 kierrosta
10 Cluster
10 Am.Heiluri
10 Puolikuu

AMRAP 20
10 Boksihyppy
12 Rive + työntö
8 Burpee
15 Hollow rocks

GYMNASTICS

3 rounds for quality
5-7m hsw / 3 wall walk
30 DU
15 t2b

-rest 2min-

3 rounds for quality
2 rope climb
30 DU
8 hspu

• rest 2min-

3 rounds for quality
8 kb box step overs @2x20kg
30 DU
8 kb hang clean & jerk @2x20kg

EMOM 30 mins
1. min : 1 round of dumbell "DT" @2x22,5/15kg
2. min : 12/10 cal row
3. min : 30" front plank

Deadlift

E3MOM X9:

• Set 1-3: 3 Reps @85%
• 4-6: 2 Reps @90%
• 7-9: 1 Rep @95%

Strength

A) 3x Superset Of:

• 8/8 DB Bent Over Row
• 10-15 Banded Face Pull

B) 3x Superset Of:

• 10-15 DB PullOver
• 15/15 DB Bicep Curl

C) 3x Superset Of:

• 10-15 DB Lateral delt raises
• 15/15 Single arm banded cross body tricep extensions

Core

4 Rounds:

• 3-5 Dragon Flag *rest 45s
• 10 Ab-wheel Rollout (Polviltaan) *rest 45s
• 20-30 Russian Twist (w/plate) *rest 45s

Front Squat