5x3 80% 1rm Hang Squat Snatch

9min. AMRAP
1min. rest
7min. AMRAP

2.3 rounds
1.5 rounds

10 Hang Squat Snatch 10kg + 0kg
10 Burpee Box Jumps
20 Kb Swings 8kg
20 Wall-balls 5kg

3 rounds for time

30 Hip Bridges @ 40kg barbell in your waist
20 GHD sit-ups

DB workout -

Warmed up shoulders with front/side raises, bicep curls

Did some 50# BP into Flys

Some more curls

5 rounds:
5 Man Makers with 25#
5 Thruster @ 50/45/45/45/50

3x10 Jack Knives mixed with 3x8 SLDL

15min EMOM:
3x Clean, add weights after 5min

10 x joka 1,5 min
odd: 3 etukyykkyä, korottele joka kierroksella, tavoitteena PR
even: 1 L-sit rope climb / 3 jaloilla

3x3 @ 70/80/90%

For Time

Row 2,000m
42 Thrusters 42,5/30
42 C2B Pull-ups
Row 1,000m
30 Thrusters 42,5/30
30 C2B Pull-ups
500m Row
18 Thrusters 42,5/30
18 C2B Pull-ups

For time,

40min time cap

50 Pull ups (MOD: ring rows)
400m run
21 Thrusters 95/65 (MOD: 35#)
800m Run
21 Thrusters 95/65

400m run
50 Pull ups

snatch 3,3,3,31,1,1

65%/4
70%/4
75%/4
(80%/3)2
(85%/1)3