5 Rounds for Time
20/15 calorie Assault Airbike
15 Air Squats
10 Sit-Ups

Front squat 4+4+2+2

5 round
1'-cal bike erg
1'-power clean 60kg
1'-max bar facing burpees
1'-rest

Kulmasoutu käsipainolla 6x12-20 / puoli
Voimapyörä 5-8x8-20
Hauiskääntö tangolla 5x10

Buy in 400m run
10 Box step over with plate
15 Shoulder tap
20 Box jump
25 Wall ball
30 Burpee over DB
35 Pull up
40 KB swing
45 Sit up
50 Air squat
Cash out 400m run

For time:
- 20 Burpees

Then:
8 rounds of:
- 8 deadlifts
- Row, 250m

Then:
- 30 cleans

Amrap 20 min:

100 wall ball 9 kg
75 sit uus
50 box over burpee
T2b niin monta kun menee yhdestä riipunnasta

Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

WRK(16)
200m on the 2:00 x8
complete 5 push ups after each run
record slowest round if you wish, or just WRK

Finisher
60 double crunch
:30 sec calf stretch per side
:30 sec s/a parallel stretch per

Amrap 30 with partner igyg
Buy in 400m run/row

100 clean&jerk 30/42,5kg
100 bar over burbee
100 deadlift 70/100kg
100 situp

Clean Technique

5 x 3, High hang power clean

Sendoff 2:00

5 x 3, Hang power clean

Sendoff 2:00

5 x 3 Power clean. No TnG

Send Off 2:30