A: Power snatch + squat snatch + ohs 5x3

B: power clean + front squat + power jerk
3x1

C: 7'EMOM: 5 power clean + power jerk + cluster @80% of thruster max

1) E90MOM x 4
5 Wall Walk
AMRAP Push Up in Remaining Time (SC: Banded Push Up)

90"Rest Between Sets

2) 3 RFT

40/32 Cal Cardio OR 100 DU/200 SU
15 DB Burpee Box Step Over
20 DB Goblet Squat

TC: 18'

RX: 22.5/15

For time :

21-15-9
Kettlebell Swing 24/16kg
Run 200m

TC 7

5min Airbike/Bike with nose breathing only

Cumulate 3min of Active/Passive Hanging

A: muscle snatch +drop snatch + hip squat snatch 8x3

B: clean deadlift + clean pull + power clean
5x3

Lepoja

For total time:

15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters

15min time gap

Men: 43kg
Women: 29kg

Disclaimer:
Workout movements are scaled version and the weights are RX.

Tänään ei ohjattua, pelkkä PK

30-60min PK

300m hölkkä

300m soutu

100 naruhyppyä

30s roikunta

30s + 30s kylkilankku

30s kyykky

30s ABH

Warm up(10)
3rds
20 heel grab
15 jax
10 single leg cherry picks

WRK(30)
WRK 4:00 REST 1:00 x6
10 reverse lunge with bicep curl
30 jump rope/heavy jump rope
10 db/kb upright row/ring row/pull ups
30 alternating sit ups
10-10m shuttle runs
Shuttle run-set up two cones or mark two lines 10m apart. Run and touch down at each line. Each touch counts as a rep.

Finisher
50 bicycles
1:00 quad stretch

Min 1 - 5 push jerks
Min2 - Max Cal Row