10...1 squat clean @50/35
20...2 lunges in rack position @50/35
every minute 3 burpees pull up

Snatch Push Press
5r2s
5r2s

1A: 5 mins working on partner assisted strict RMU

1B: 3x10 min Amrap (2 min rest and rotation)
1-
1 person performs 20 medball clean@9/6
1 person performs ME BBJO@24/20”
*switch after medball cleans
Score is BBJO

2-
1 person performs 20 AKBS@24/16
1 person performs ME DUs
*switch after AKBS
Score is DUs

3-
1 person performs 20 D-ball over the shoulder
1 person performs ME Sit ups
*switch after D-ball
Score is sit ups

C.
Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 31X1
Rest as needed
Front Foot Elevated Split Squats x 8 reps each @ 2011
(elevate the foot 3-4″)
Rest as needed

"MR Anderson"

TC 30'
Target time 20'

10* Rope Climb
50* Push Ups
50* Sit Ups
150* air sqt
50* TTB
50* Push Ups
10* Rope Climb

4 x 10 vauhtipunnerrus

3x

A: 20/17 cal ab + 10 m hs-walk + 3-12 ring mu ( unbroken set)
B: 20/17 cal row + 6 (3/3) dumbell snatch M:45-35kg F: 30-25kg + 6 deep deficit kipping HSPU ( unbroken)
C: 20/ 17 cal ski + 40m Heavy sled push + 2 tng rope climb

Six intervalls total. Rest 3min btw sets. Alternate btw a,b and c. GO FAST!!

penkin jälkeen
3x8 chin ups 5kg painolla
3 rundia:
400m run
Handstand skills

Palomiespunnerrustekniikkaa ja progressioita

Muista! Tunti klo 19:00-20:00

Every 5min for 6 rds:
10 power clean (60-65% of max)
15 t2b ( scale to 12 or 10 if needed, goal is unbroken or max in two sets)
+ AMRAP AB cal

Goal is to go hardest sustainable pace with ab through whole session. Dont crash, speed can decrease but no crash.

Rest as needed

10 min for QUALITY:
Kettlebell TGU
Alternate hands. Focus on technic.