5 Rounds of a 3-minute AMRAP:

3 power cleans
6 push-ups
9 air squats

*rest 1 minute btw

• 3 rds:
  1min. Row/Bike
  7-10 Squat
  7-10 Push up
  7-10 Ring row

• Mobility...

• Work on:
  Clean & jerk / Muscle up / Burpee Box jump over

Build to a Heavy Single

10 Power snatch (w/ db: 22.5/15kg)
3 Ring Muscle-ups

• Ohjeistus:
• Käsipainon tulisi olla sellainen, että kykenet pääasiassa tekemään sarjat aina putkeen.
• Skaalaa tarvittaessa Ring MU toistoja 2:een tai 1:een.
• Voit myös vaihtaa liikkeen Bar MU:hun tai C2B + Push up complexiin.

For Time:
45 Wall Balls
30 Toes to Bar
15 Box Jumps
30 Wall Balls
20 Toes to Bar
10 Burpee Box Jumps
15 Wall Balls
10 Toes to Bar
5 Burpee Box Jumps

For time:
20 Cal row
20 Front squats 75/55#
20 Box jumps 24/20
18 Cal row
18 Front squats 75/55#
18 Box jumps 24/20
16 Cal row
16 Front squats 75/55#
16 Box jumps 24/20.......
Continues going down 2 reps til you finish all 2 reps

*30 min time cap

Make up an extra credit session you missed from this past week

Slow tempo split squats: 5 sets of 10 with 1:00 min rest between sets
Then
Hamstring bridges: 3 sets of 10 with 1:00 min rest between sets

https://zoom.us/j/7594162178
ZOOM salasana 530247

3:00 easy bike or row

Then 20 passthroughs

10 rounds for quality
4 HSPU (sub pike push ups from box)
6 chest to bar pull-ups
8 air squats

For time: 1-2-3-4-5-6-7-8-9-10
*Deadlift, 60 % of 1 RM (60KG)
*Wallball, (6KG)