Clean & Jerk from the blocks

4x 2 clean + 1 jerk @80%

Every 3min

Emom3
30 du
20cal bike
10 burpee

Niin pitkään kun kerkee 3min sisään.

For time

10 rounds of:

12 cal row
9 burpees
6 sandbag ground to shoulder.
Mandatory Rest 90sec

Sandbag @ 60/40kg

A)
5 rounds - 2’ rest between
5 dead clean + thruster @heavy

B)
EMOM 16’
1: 3 clean and press @as heavy as your press allows
2: 5/5 single arm row
3: 5 double KB front squat
4: 12 Russian swing  

aligator roll 3x5/5

10'EMOM:
1: 5/5 steps on plate w. arms in pike push up
pos.
2: 6-8 ring row

5 rnds:
2/2 TGU @mod/heavy KB
5/5 KB pull through
1 slow eccentric pull up
1' rest

AMRAP 18, split reps as you like

55 Calories Bike
55 Deadlift 70/50kg
55 Calories Row
55 Hand Release Push-Ups

3 rounds for time:

500m row
25 situps
5 rollouts

Kettlebell warmup
KB technique

Partner AMRAP 10
YGIG

P1:
- 3 KB clean with Left arm
- 10m front rack carry
- 3 KB clean with right arm
- 10m front rack carry

P2:
- Handstand hold / pike / plank

P1:
- 3 KB snatch with Left arm
- 10m overhead carry
- 3 KB snatch with right arm
- 10m overhead carry

P2:
-Rest

Gymnastics
Handstand walk & HSPU

Skill Handstand
- harjoitellaan käsilläseisontaa seinää vasten vaiheittain. Tarkoitettu niille, joilla on haasteita päästä käsilläseisontaan.

E2MOM, 5 rounds
1-3 x Handstand
10-20 KB swing

Snatch

6 x 3 @ 70-75%,
3 x 2 @ 75-85%

Go every 1:30