6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Gymnastics
10-9-8-7-6-5-4-3-2-1 unbroken Kipping HSPU

Kelkanveto x3, merkkaa millä painoilla

2 rounds:

in 1,5 min 9 cal on assaultbike, the max reps of DB STOH

1,5 min rest

in 1,5 min 7 cal on rower, rest of the time max reps of DB Power Clean

1,5 min rest

in 1,5 min 5 cal on skierg, rest of the time max reps DB squat (20/14 lbs)

1,5 min rest

The result is the no. of reps done in STOH, clean and squat.
The workout can be completed with a partner. Other one does the work while other one rests.

WOD :

"VADER"

3RFT :

24/17 Cal Row
21x WBS
18 DB Snatch
15x Lateral Burpee Over The C2

3 rounds for time of:
1,000-meter row
42 kettlebell swings, 1.5 pood
24 pull-ups

Hyppyjä trampalle

-jännehyppy
-kerähyppy
-lentokuperkeikka
-voltti

4 exercises / 3rounds / 40 secondes workout / 20 secondes rest

1) Pull-ups or Body Row

2) Jump Box + Burpees

3) Pushups

4) Battle Rope

KILLER:

2 Exercises: 11-10-9-8-...-1 each exercises

1) Abdominal roller (wheel)

2) Explosif Side lunges (2 reps count as 1)

10*10

DL: 3x10

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds

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TECHNIQUE
10x RDL *sn grip + 5x SNATCH THRUSTERS

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2-3x[1+1+1+1] MUSCLE SNATCH + PRESSING SNATCH BALANCE + OHS + SNATCH BALANCE
2-3x[1+1+1+1] TALL SNATCH + DROP SNATCH + PUSH JERK IN SNATCH + MUSCLE SNATCH FROM FULL SQUAT

3+3x SHOULDER PRESS + PUSH PRESS
2-3x[1+1+1+1] MUSCLE CLEAN + PRESSING SQUAT/POWER JERK + FRONT SQUAT + POWER JERK
2-3x[1+4] TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *split both side 2+2

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SNATCH DEADLIFT TO HIP + SNATCH + OHS
2x1x[1+1+1]@barbell, 1+1+1@up to 75%, 1-2x1x[1+1+1]@80%, sn-%, rest btw sets 2min

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CLEAN DEADLIFT TO HIP + CLEAN + SPLIT JERK
*split both side 2=1+1
2x1x[1+1+2]@barbell, 1+1+2@up to 75%, 1-2x1x[1+1+2]@80%, jerk-%, rest btw sets 2min

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FRONT SQUAT + PAUSE JERK DIP SQUAT
pause in the bottom for 3 seconds, focusing on maintaining tension throughout the legs, hips and trunk. After the pause, stand again at a natural speed and reset for the next rep!
3x1x[3+2]@80%, fs-% / bw-%, rest btw sets 3min

example of rise 55-65-75%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES

5x RDL *sn-grip, viimeisin kuorma tempauksessa
30s ELBOW PLANK with WEIGHT *plate, kuorma alaselän päällä
5x DB SOTS PRESS / DB FLOOR SOTS PRESS *tee punnerrus lattialla istuiltaan, mikäli kyykkyversio on haasteellinen

Rest as needed