Power Snatch + Squat snatch under knee (hang)

2 x (1+1)@60%
2 x (1+1)@65%
2 x (1+1)@70%
2 x (1+1)@75%
3 x (1+1)@80%

(tanko liikkuu powerin jälkeen alaspäin kokoajan, ei hierota lantiolla)

Five rope climbs without legs starting from seated position

5x2 @ 345

every 2 minutes perform 2 reps at 100% of 3RM.

FT TimeCap 16 min.:
Buy in 40 Push ups

21-15-9
Deadlift 100kg
Wall Ball 10 kg
Box Jump 60 cm

Buy out 40 push ups

Power snatch 4x3 reps

Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 bar muscle-ups SC: 5 jumping C2B Pull Ups
Men: 125kg deadlift
Women: 80 kg deadlift

3000 m of:
Row @ max effort

5RFT
20 Back squat 50 kg.
15 chest to bar
20m handstand walk

timecap 25 min.

80 min
Warm up for 20 min

1.Conditioning
Every 5 min for 40 min (8 sets), alt. between A & B
A. For time:
12 goblet squats @ 16 kg
8 BBJO
24 cal xebex bike
Times: 3.08, 3.07, 3.23, 3.26

B. For time:
8 push ups
16 walking lunges w/ 2x14 kg KBs
600 m row
Times: 3.29, 3.29, 3.29, 3.35

Cool down for 15 min

Shoulder press 6x6x75%