4 rounds for time:

500 m row
15 push ups

raaka rinnalleveto + kyykky ylöstyöntö, (2+2)x8x60%

10 Min amrap

• 20 Wallballs
• 20 GHD Situps

8 Sets of the Complex:

Pausing Snatch Pull + Squat Snatch + Overhead Squat

Pause #1 – 3 inches off the floor
Pause #2 – Knee-level
Pause #3 – Power position

Set #1 – 54% of Current Snatch
Set #2 – 54% of Current Snatch
Set #3 – 59% of Current Snatch
Set #4 – 59% of Current Snatch
Set #5 – 64% of Current Snatch
Set #6 – 64% of Current Snatch
Set #7 – 69% of Current Snatch
Set #8 – 69% of Current Snatch

Back squat
10 – 8 – 6 – 8 – 10 Repetitions

Push press, four sets of fours.

strict ring dips every 30 seconds for 5 minutes

Farmers walk 600m w/ 20kg KB (training for games)
crusifix w/ 5kg dumbbell

10 rounds for time:
200 mt
10 push press 30 kg
10 squats
10 sit ups
IN THE END…
1 km

300 m run
5 krt varpaat tankoon
10 ylöstyöntö kp
3 kierrosta