Power clean + hang squat clean + split jerk 1RM.

Perform as many knees-to-chest movements as possible in a single set. Start each rep lying on your back outstretched and sit-up while tucking your knees to your chest then lie back down. That's one rep.

Max effort row 30s, 1min off. Thrice.

10 kierrosta

9 wallball
7 pullups
5 pushups

Row + Cindy

20 minutes AMRAP

1. 100m + 1,2,3 (Pull-ups, Push-ups, Squats)
2. 200m + 2,4,6
3. 300m + 3,6,9
4. 400m + 4,8,12
5. 500m + 5,10,15 etc...

10 Minute AMRAP

7 Around the worlds #55 (Clean, Front Squat, Push Press, Back Squat, Behind the neck press) (one complete around the world counts a score of 5)
7 Burpees

One complete round is a score of 42

20min emom: squat snatch + ohs

Time Cap: 22mins

30 Toes-to-Bar
30 Spider Mountain Climbers
30 V-Ups
30 Double Dip Burpees
30 Candle Sticks
30 American KB Swings
30 KB Russian Twists
30 Goblet Squats
400m Run

21-15-9
KB Swing #53
Wall Ball (#20)

then...

3 Rounds

30 OH Lunge Steps #45
15 Push-ups (1 level up in difficulty) #25

Maastaveto