12 min amrap of:

• 3 hang squat clean (Rx 135 lbs)
• 6 HSPU

50 cal
Rest 120s.
40 cal
Rest 90s.
30 cal
Rest 60s.
20 cal
Rest 30s.
10 cal
Rest 30s.
20 cal
Rest 60s.
30 cal
Res 90s.
40 cal
Rest 120s.
50 cal

HR: 65-80%

100 Hang Snatch

First: Overhead Squat 50% of 1RM
Second: Deadlift 50% of 1RM

3 Rounds
0:10 Work
0:50 Rest

1min rest

3 Rounds
0:20 Work
0:40 Rest

3min rest

2 Rounds
0:40 Work
1:00 Rest

5min rest and switch movement.

7min AMRAP of:
20 Cal. Row
10 Front Squats 70kg
10 Deficit HSPU 7cm

rest 5min

7min AMRAP of:
20 Cal. Row
15 Wall Balls
10 Pullups

rest 5min

7min AMRAP of:
10 Burpee-Box Jumps
10 Toes-to-bar
10 KB Snatch 28kg

Tää oli kivaa pitkästä aikaa!

3 rounds for quality of:
20 V-ups
30 Superman rocks

EMOM10
3 x Power Clean @70kg
10 x T2B

EMOM10
10 x Wall Ball
5 x Jerk @60kg

3 rounds for time of:
40/30 kg Power clean, 15 reps
12 Burpees over the bar

Make 3 attempts at each of the following:

• Max set L pull-up
• Max distance handstand walk
• Max set pull-up
• Max time handstand hold