Within 20 minutes:
1RM Power Snatch

In as many lift as you need build to a true 1 Rep Max.
Rest as needed between sets.

Run around the Box,
2 Ground to Overhead (70/50kg),
Run around the Box,
4 GTOH,
Run,
6 GTOH,
Run,
8 GTOH,
Run,
10 GTOH

EMOM 12 alternating
1.1PowerClean+2Clean+3FrontSquat
2. 8 KB/DB Push Press 24/16kg

*Build from empty bar to

heavy as possible.

10x Handstand push-ups
20x Burpees
30x Pull-ups
40x Pistols
50x Push-ups
10x Inverted burpees
20x Squat jumps
30x Sit-ups
40x Box jumps
50x Knees to elbows

Time Gap: 20min

5rounds: 30sec ON, 30sec OFF:
1) Chin over Bar
2) Superman Rock
3) L-Sit (KB, Box)
4) Bottom of the Push-Up position (1cm from the ground)

20min AMRAP:
1xCindy, 1xBear Complex 40/25kg,
2xCindy, 2xBear Complex,
3xCindy, 3xBear Complex ...
Continuing as long as the time allows.

Eero ja satanen

WOD
10-9-8-7-6-5-4-3-2-1
Push press 40/30kg
1-2-3-4-5-6-7-8-9-10
Pull ups

16 minute AMRAP:

6 Toes to Bar
8 Burpees
10 Wall balls (9/6kg to 3,05/2,75m)
12 Russian Kettlebell Swings (24/16kg)

(Score is total reps completed. One round is 36 reps)
All men (incl. masters +40 & +50) use 9kg to 3,05 meters and 24kg.
All women (incl. masters +40 & +50) use 6kg to 2,75 meters and 16kg.

3x5 tai skaalaa

Deadlift: Build to a heavy 3 in 10 sets. Rest 2:00
- Touch n go reps