1) 2-6 Bar MU
2) 12 Alt. Pistols
3) 8 HSPU
4) Rest

10 x E1,5MOM

Every 1,5 min for 10 rounds: 1 x hang snatch + OHS, Increase the weight each round. Start from approximately 60 % of your snatch RM. If you fail a rep/set, decrease the weight by 5 % for the next set, and start again. The result is the last set's kgs.

2 RFT:

4 Jerk 90/65kg
20 TTB
4 Jerk 90/65kg
20 Box Jumps
4 Jerk 90/65kg
13 burpees

TC 12

3 reps V2
2 reps V1
3 reps V1
2 reps V1
1 rep V*

-every 3 minutes

Amrap 8
1 round of Macho Man ( 3pc + 3 FS + 3 pj)
10 lateral burpees over barbell
rest 30 sec

-L1: 50/35kgs
-L2: 60/42.5

4-5 rounds for quality
10 partner glute ham raise
6 seated high box jump
16 pistols 8/8

Deadlift

5x11@65-75%

SO 3:00

10min alkavalla minuutilla
1. 30 venäläinen kahvakuulaswingi
2. 15 maljakyykky käsipainolla

Gwen:

Clean & Jerk

15-12-9 reps

Rx= Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Scaled if needed!

3 sets of 6-8 reps. (vastaote)
Rest 2-3 mins.