3 rounds for quality and minimum rest:
10 x overhead lunge (jerk grip)
15 x good morning or hip extension
15 x GHD or weighted sit-up
15 x supine ring row

5 rounds for time:

• 5 x hang squat clean (use 2/3 of your 1RM)
• 8 x box jump (80cm)
• 100m sprint

Rest 1 minute between rounds.

Snatch, 1 wave
- omien kykyjen mukaan joko squat snatch/ power snatch

1) V-ups
2) DU
3) Row
4) KB/DB Box step-ups

Back squat 1RM

"Twenty Two"
16 minutes rounds&reps

22 push ups
22 backward stepping OH Lunge 15/10kg plate
22 strict K2E
22 KB swing 32/24kg (american)
22 cal. row

Floor Bench

8x3, focus on speed.

SO 1:30

16 min EMOM

Odd: 15/10 cal row
Even: 1 back squat (BW, scale up to 1,25xBW)

Add 1 back squat every min. Go max until 16 min or failure.

The result is the no. of rounds completed

For time:

21 push press 60/42,5kg

21 bar over burpees

15 push press 60/42,5kg

15 bar over burpees

9 push press 60/42,5kg

9 bar over burpees

Run 400m,
6 Chest to Bar,
9 KBS,
15 WB