A: snatch 1rm
B: 12min amrap
75 wall balls
35 TTB
Amrap strict Hspu

150 min
Warm up 20 min

1.HSW
- 20 m

2.Bfly
- 40 reps

3.CTB
- Kip CTB 2 x 4
- Bfly CTB 6 x 1

4.BMU
- 5 reps

5.Hang squat clean from mid thigh + Jerk
Build to heavy 3+1 for the day

6.Barbell cycling
Every minute on the minute for 10 minutes:
3 Power cleans (Touch n go) @ 85-90% of 2)
- 5x47.5 1x50 4x52.5

7.Accessory
A. 2 sets:
10 Jeffersons curls
10 Reverse snow angels

B. 3 sets:
10 side lat. raise 10 lbs
12 bicep curls 15 kg
20 pike leg lifts

ACCESSORY

3x
15 hauiskääntö tangolla
15 pystysoutu tangolla
15-20 ghd sit up

A,
5 rounds for quality of:
Farmers Carry, pick load, 15m
Sled Pull, pick load, 15m
Rest 2 mins

B,
Complete as many rounds as possible in 15 mins:
21-15-9 reps of:
Wall Ball @9/6kg
Assault Bike Calorie

Goal: 3 rounds

C,
For quality:
100 Seated Banded Leg Curls
3x10 Back Extensions
Arms Overhead Hip Hinge Hold, 3x 20 secs

A,
Block Snatch 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Isabel
For time:
30 Snatches @61/43kg

Goal: sub 3 mins

C,
3 rounds for quality of:
L Arm Overhead + R Arm Front Rack Carry, pick load, 15m
10 L/10 R Lateral Med Ball Toss, pick load
R Arm Overhead + L Arm Front Rack Carry, pick load, 15m
20 Banded Face Pulls
20 Reverse Hypers, pick load
Rest 1:30

Reverse Hypers- recovery weight

Bike, ski, row 30min warm up
Kb swing 4 rounds 8kg x 15 reps
Push up 4 rounds 20kg x 20 reps
Deadlift 4 rounds 40kg x 15 reps
Wallball 4 rounds 7kg x 15 reps
Box step ups 4 rounds 20 reps

For time:

3 rounds:

12 cal row/ergo
3 power clean 70/45kg
3 front squat
3 push jerk

rest 3 min

3 rounds:

12 cal row/ergo
12 db lunges 2x25/16kg or barbell 50/32.5kg
12 toes to bar
12 hand release push-up

3 rounds:
500m Row
400m Run

Then

2:00 ON / 1:00 OFF:
Accumulate 100cal Assault Bike

Then

1k Row
800m Run

Sitting squat (on box) 7x5 e2mom 130kg

E1,5mom (lepoaika)
Romanian single leg squat. 5x5 (40kg-40-45-50-50)
High box jumps ( box plus 2 mustaa levyä plus 15kg)

8 rounds for time:
10 push ups
10 air squats
10 burpees
10 air squats