Two sets of two.

Workout

12 min AMRAP
(in teams of 3 or 1:2 work to rest)

3 bodyweight power clean
30 sec max cal ski

For time

5 Rounds:
200 Meter Run
16/12 Calorie Erg Bike
12 Alternating Single-Arm Squat Snatches (70/50)
6 Ring Muscle-Ups

Warm up
3 rounds
200m run/250m row/10 cal bike
10 box step ups
10 ring rows

For time with a partner:

400m run or 25/20 cal bike (together)
100 pull ups
400m run
100 DB thrusters 40/25
400m run
100 DB walking lunges 40/25
400m run

*run is done together but everything else is split.
* 1 person work while 1 rests

Kevyt, sama kuin sali

amrap x 15

20 Wallballs
5 HSPU
10 clean and jerk @ 55/35kg
20 Wallballs
5 HSPU
8 clean and jerk @ 65/45kg
20 Wallballs
5 HSPU
6 clean and jerk @ 75/55kg
20 Wallballs
5 HSPU
4 clean and jerk @ 85/65kg
20 Wallballs
5 HSPU
amrap clean and jerk @ 95/75kg

3 rnds for quality

15 DB Sit-Ups
20 DB Russian Twist
10 Right Planks with Hip Raises
10 Left Planks with Hip Raises
10 V-Ups

Deadlift on a plate 8-8-6-6 reps

Sumo Deadlift
5-5-5-5-5
Moderate weight. Good form.

140 min
*1.Warm up & preparation for KK qualification 201*9
- Row + mob.
- Movement prep: MU, TTB, CTB, HSPU, snatch, cluster
- Conditioning prep

2.KK qualification
A. 8 min AMRAP:
15 cal row
20 TTB
15 cal row
15 CTB
15 cal row
7 MU
Result: 1 MU / 81 reps (Tiebrake in CTB 4:43)

B. 8.00-13.00: Find max weight in snatch + hang snatch 1+2
Result: 41 43 45.5 kg
Tiebrake 12.59 (done as power snatches)

C. FT, in 15.00-25.00:
80 DU
30 DL 50 kg
10 HSPU
80 DU
20 FS 50 kg
10 HSPU
80 DU
10 cluster 50 kg
10 HSPU
Result: 62 DU in round 3 / 25.38

3.GS
A. MU for 20 min
- 8 x 1 reps

B. MU strength
- False grip Top of Ring pull up hold
Accumulate 60-90 s. in 5-10 s. intervals - 6 x 10 s.
- Ring Bottom of dip hold
Accumulate 60-90 s. in 10-15 s. intervals - 6 x 10 s.