DT - each round for time, rest 1:1 - 5 RFT
12 Deadlift
9 Hang Power Cleans
6 Shoulder to Overhead

@70/45

6x6min 3min rest
A-B-C-A-B-C
A
6 bmu
12 deadlift
18 box jump over

B
8 devils press
16 t2b
24 box jump over

C
10 hspu
20 box jump over
30 du

Hang squat clean 3 RM

Tng 5 x 5

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Laji 1A
Osa 1
AMRAP 5 MIN
Buy in 25/30 pull up
Rest time row erg calories
-REST 1 MIN-
Laji 1B
Osa 2
AMRAP 5 MIN
Buy in 40 db snatch 22,5/15 kg
Rest time bike erg calories
-REST 1 MIN-
Laji 1C
Osa 3
AMRAP 5 MIN
Buy in 50 wallball shot 9/6
Rest time shuttle run 7,5 m

For time

Run 800 meters

Then, 5 rounds of

• 2 strict ring muscle-ups
• 4 strict handstand push-ups
• 8 kettlebell swings

Then, run 800 meters

500m row
1x 5 of each movement
high hang high pull
high hang muscle snatch
no feet snatch pull under
no feet high hang snatch

---

Spend 20 min for
find your 1 rep technical max for
hang squat snatch
mark 3 of your best lifts

2-4rounds:
10+10 seated Db press
15 GHD hip extension
40-60s D-ball hold

A1: Bulgarian split squat 3set
A2: Archer push ups 3set(L+R=1rep)
B1: SA Kb press 3set
B2: Wall sitt 3set
C: Push ups 3set
D: Supine DB triceps press 3set