In 3 min find your max weight for 2-position C&J

5 Ring Dips
7 Push Ups
9 Box Jumps

5x6 deadlift
70%

20min AMRAP:
5 Pull-ups,
10 Push-ups,
15 Air Squats,
20Kcal Row

6 x alkavalla 2 minuutilla
2 raaka tempaus riipusta + 2 valakyykky

Rakenna päivän mukavaan painoon

1RM in 20min: Hang Squat Clean + Squat Clean + Jerk

For time:
Row 1000m
50 Sit-ups
50 Box jumps 24/20”
Run 1600m

TC: 30 min

Metcon (reps)

AMRAP in 4 minutes:
30/24 Calories row
30 Toes to bar

*Rest 4:00 min

AMRAP in 4 minutes of:
20/15 Calories row
15 Toes to bar

Rest 4:00 min

AMRAP in 4 minutes of:
10/8 Calories row
8 Toes to bar

*Light bike erg during the rest period.

Metcon (time)
100 OHS 40/30kg For time

Timecap: 5 minutes

E90s x9

1 hang clean + 2 clean

(2-3reps in tank)