6 sets of

AMRAP 1 min
10 dbl DB hang snatch@15/10kg
Max rep DB facing burpee

Rest 1'

AMRAP 1 min
12/10 cal Row
Max rep lat burpee over rower

Rest 1'

AMRAP 1 min
10 double DB thruster @15/10kg
Max rep double under

Rest 1'

Max DU in 1 minute.

For time. (TC 35 min)

100 Walking Lunge (2* 22.5kg/15kg. - hanging grip)
500 m Row
100 Air Squats
500 m Row
100 KB Deadlifts (2*. 24kg/16kg)
500 m Row
50 Push-ups
500 m Row
50 Sit-Ups
500 m Row
50 Burpees
500 m Row

Lämmittely kepillä ja tangolla + venytykset
Technique:
Snatch balance

5x Every 90s
1 Power Snatch
1 Hang Snatch

Snatch Balance
3 - 3 - 3

5 Round not for time of:
Bar Muscle Ups 6 reps
Toes to Bar 12 reps
GHD Back Exstensions 18 reps

Lepo hommia!

5 rounds for time of:
10 kettlebell clean and jerks, 1.5 pood each
3 muscle-ups

Tabata Barbell

Tabata deadlift, 85KG
Tabata hang power clean, 60KG
Tabata front squat, 40KG
Tabata push press, 30KG

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Post total reps from all 32 intervals to comments

Kapea penkkipunnerrus 3x5x80% ("kevyt")
FB penkki 3xmax (3 eri otetta, valitse rauta, jolla saat noin 20 toistoa)
Kohautukset tangolla 3x20
Voimapyörä 3x8-15

Pull Ups
5x3