16EMOM
1) 3 pos. Squat Clean
2) 4DL Snatch Grip
3) 6 pistols
4) 15 t2b

2 Squat Snatch on the minute for 9 minutes @ 60% of your 1RM

Im not sure what my 1 rep max is so did 60lbs on this...felt VERY light and I was finally able to really drop smoothly into the squat . Definitely feel like my form is improving.

Then 5 min rest followed by:

Annie
50.40.30.20.10
Double Unders
ABMAT

If my memory serves me correctly my last PR was 7:13 so, a 3 second improvement. Woot woot!

4R each
250m ski erg
10 GHD

Muscle up practice
Front rack lunges 4x15m

15x 40s 20off Wattbike.

4 rounds for time
30 kettlebel swing russe
30 abmat sit up
21 cal row

5sets of 3reps box jump with 2x12.5kg dumpbell
Rest 2-3min.

For Time:

50 Cleans 100/70/55kg

Meneekö alle 5 min?

5 ROUND FOR TIME :
7 STRICT HSPU
7 POWER CLEAN 70/45 - 50/35
7 BURPEES BOX JUMP OVER

1min soutu
1min hiihto
1min assault
1min burbee
1min lepo