12 min emom
2xsquat snatch

10 Sets of Pause FRONT SQUAT 3 rep
(50-75%)(24X1)(2min rest)

Start with shoulder press, when no-rep occurs, move to push press and finally push jerk.
Goal is 30 reps total.

Record weight used

A.M.R.A.P. 10'

► 03 Wall Climb
► 07 Overhead Squat

Back squat 3-4x 5 @80%+

4 Rounds of:
15 Toes to Bar
15 Calorie Row/Bike/Ski
15 Double KB Clean + S2OH
Rest 60s after each round
Timecap: 20 mins

15-12-9 reps:

Burpees to target *kosketus molemmin sormin
Pull-ups
Pike push-ups

TC 10min

Neulansilmä, pito pää alaspäin, etu- ja takavaaka.

Kippi renkailla

2 x 7 vaakarengassoutu, false grip ja dipit.

WARM UP:
-WB run to "väiski"

STRENGTH:
-WB TOSS BACK FACING OVERHEAD (for max distance m.)
-WB SLAM 5 x 10 (in pairs)
-WB ABS SIDE-THROW 3 x 10/side (in pairs)
-WB SHUTTLE RUN 4 MIN AMRAP (in 2 pers teams)

COOL DOWN:
-WB run to the "Basement"

21-15-9
Squat Clean 60/40kg
Ring Dip

Target <11min

Scale if needed.