1) Row
2) Sit-Up
3) DU
4) One Arm DB Thruster
5) rest

12min alkavalla minuutilla

1. 200m juoksu
2. 10-12 boksihyppy
3. 12-15 seinäpallo

Snatch 3 reps x 5 sets V2
rest 2 min between the sets

-sama paino joka sarjaan ja pysytään varoissa, koska progressio tulossa.
-ei tartte olla tng voi pudottaa välissä

6 rds, round every 2:00

2 power clean
4 hang power clean
6 push press
8 front squat

use weight u can perform round unbroken

6 x 1 snatch, AHAFA

3x 30-60sec

AMRAP 12

12 Push press 50/35kg
12 Bar over Burpees
12 power clean 50/35kg
12 Bar over Burpees

For quality:

3-5 rounds

RX:
1-5 modified muscle ups
400 m run

Scaled:
max reps ring rows
max reps strict static dips
400 m run

Focus on your gymnastic strength! In muscle up, you can either jump or kip the muscle up. The modification is on the descend. Come down slowly. You can add holds on the bottom postion of the dip and on the top position of the pull. In ring row, keep your body position as horizontal as you can and maintain strict hollow body (no swinging with hip).

The run is for recovery, se use it for that!

You can aim to 3 to 5 rounds, work on your own level!

3 rounds for quality

4 KB squat snatch, left hand (24/16kg)
4 KB OHS, left hand
4 KB squat snatch, right hand
4 KB OHS, right hand
20 russian twists with the KB

TC 15 min

Amrap 10
30 DU
15 Thrusters
10 Kipping pull-up

L1: Kipping pull-up // 32,5kg / 25kg
L2: C2B // 42,5/ 30kg

-goal 3 + rds