500m row
then
2 round of 5 reps each
Sots press behind the neck
pressing snatch balance
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

15 Min AMRAP

3 squat Snatch
6 Strict HSPU
18/14 Cal Row
@60/42.5

For Total Load:
5 Sets of 4

*Aim to increase weights from 5.27.22
*Hit clock icon to view previous scores 

4 x 10
Penkil tai boksilla käsi, jalat maassa

1xPause Frontsquat (3-5sec on bottom)
+
1xFrontsquat
+ (Re-rack/rest 10-15sec)
Backsquatx Max rep

For time:
15-12-9 reps:
- Cal AB
- Box Jumps 60/50cm
- Pull-ups

Rest 2:00

6-9-12 reps:
- C2B
- Box Jumps 60/50cm
- Cal AB

Supersetx3
A) Landmine pressx6-10/hand
B) 1arm bicep movement you choose x6-10/hand

For time

• 400-meter run
• 75 double-unders

Emom 10’
Even: 1 min Plank
Odd: 15 V-Up

Wod
Amrap 10’
2-4-6-8-10..
Goblet Squat
Deadlift

Rest: 3 mins

Amrap 10’
2-4-6-8-10…
No Push-Up Burpee
Goblet Reverse Lunge

Mixed intervals at consistent pace:

8 min amrap:
400 m row
20 air squats
10 hollow to arch rolls

rest 4 minutes

8 min amrap:
500/400 m bike
3 wall walks (skaalaus 6 inchworms)
2 rope climbs

rest 4 minutes

8 min amrap:
30 double unders
10 med ball cleans 9/6 kg
30 s plank hold

A,
Push Press 5x3 at 75% 1RM

Rest as needed between sets.

B,
Every 3 mins for 15 mins do:
9 Power Cleans, 70/47kg
7 Bar Facing Burpees
5 Bar Muscle-ups

C,
Every 3 mins for 15 mins do:
9 L/9 R Landmine Muscle Snatches, pick load
10 Elevated Push-ups
8 Inverted Rows
Inverted Row Hold, 10 secs

D,
3 rounds for quality of:
10 L/10 R Hip Circles
10 L/10 R Internal Hip Rotations
Single Leg Balance + T-Hold, L 30 secs/R 30 secs