Friday afternoon in The Den with Mrs N. I go you go, 5 push press (57.5kg/37.5kg),5 weighted pull ups (16kg/5kg). Then 4/4,3/3,2/2,1/1. Two rounds of that and then two rounds of 5/5.

Clean and jerk 80/60kg
Bar muscle Up
1-7, 2-6, 3-5...
Tc 10'

AMRAP in 20mins:
2 Rope Climbs
12 Kettlebell Swings @ 24/16kg
22 Calorie Row

All in (max 4 attempts)
15 Deadlift @45% of 1RM
15 Wall Balls
15 Cal. Row
15 Handstand Pushups

30 min, 5 rounds of (1 min each)
1. 5 burpee + hyppyleuka
2. 4 HSPU
3. 10 strict knee raises
4. 10-20 du
5. 20 air squat
6. rest

15min EMOM:
3x Clean, add weights after 5min

10 x joka 1,5 min
odd: 3 etukyykkyä, korottele joka kierroksella, tavoitteena PR
even: 1 L-sit rope climb / 3 jaloilla

For Time

Row 2,000m
42 Thrusters 42,5/30
42 C2B Pull-ups
Row 1,000m
30 Thrusters 42,5/30
30 C2B Pull-ups
500m Row
18 Thrusters 42,5/30
18 C2B Pull-ups

snatch 3,3,3,31,1,1

65%/4
70%/4
75%/4
(80%/3)2
(85%/1)3