For time:
10 Deadlift 120/85kg
12 Burpee Box Jump 50/60cm
8 Deadlift
12 Burpee Box Jump
6 Deadlift
12 Burpee Box Jump
4 Deadlift
12 Burpee Box Jump
2 Deadlift
12 Burpee Box Jump
4 Deadlift
12 Burpee Box Jump
6 Deadlift
12 Burpee Box Jump
8 Deadlift
12 Burpee Box Jump
10 Deadlift

Jerk from rack, build up to heavy 1 rep of today
+
OHS, 5x3 @ 1rm snatch
Push press 5x3 +1-2,5kg last week
+
Every 2min for 18min:
1: 6-12 false grip ring rows
2: 4-6 Ring Dips
3: 2-4 WPU

9 min AMRAP

9 burpee-pistejuoksu
9 rintatankoon
9 käsilläseisontapunnerrus

3 x max reps tiukka leuanveto
3 x max reps rengassoutu
3 x max reps rengaspunnerrus

Bent-over Double KB Rows: 4 x 10 w. 1 count at top. Rest 60s.

100 min

1.Metcon
EMOM30
1) 10 cal row
2) 15 wall ball

2.Aerobic work
For 60 min
5 min bike
5 min row
5 min AB
30 AMSU

5 sets of :
2 hang squat snatch + 1 ohs

3x3 snatch pull 100%

Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 3 reps @ 85%

15min EMOM

Rowing condition
A) easy
B) 2K pace