Warmup
3 rds
10 lateral jumps over barbell
5 bar facing burpees
10 squats

Bergener warmup

Skill/strength
Squat clean find 3rep max 5x3
135/155/165/185/195

WOD
1st minute complete 1 clean 1 burpee.
2nd minute complete 2 cleans 2 burpees
3rd minute complete 3 cleans 3 burpees.
Keep going up until can't complete reps within the minute
Weight used 135
6 6 cleans no burpees

10-7-5-3

amrap in 20 minutes

30" pull up hold China above the bar
30" L sit hold
30" push up hold 1 inch above the floor
30" hollow body

5x4, 3s pause

3rounds
- 800m run
- 10 strict pull ups
- 10 push ups
- 10 sit ups

All sets unbroken. Time cap 30min

Vähän nouseva paino

15 min
10 dumbell snatch
15 toe to bar
20 du

10-7-5-3

Open Wod 4

1 c&j every 90s x 10