Every 5mins x 2 sets
Row 250m
16 Air Squats
Bike 300m
20sec Wall Facing Handstand Hold

A: Snatch @75-80% 4X3
B: Clean and Jerk 2+1,1+2 @80% 2x
C: Clean pull max.

1000 m soutua
50 thrusters 15kg/tanko
30 rengassoutua
Aika 9,45

Odd-Object A
For Time [10 Minute Time Cap]:
100′ Yoke Carry (340/240)
100′ Yoke Carry (400/280)
100′ Yoke Carry (460/320)
100′ Yoke Carry (520/360)

Every 2 Minutes [Starting on the 0:00]:
9/6 Calorie Assault Bike

Odd-Object B
[Not For Time]:
3 Supersets:
30′ Double Dumbbell Bear Crawl (Forward)
30′ Double Dumbbell Bear Crawl (Backwards)

Rest 2 Minutes Between Sets

20 min. alkavalla min.

1. 1-2 köysikiipeily
2. 20 tupla naruhyppy
3. 12/15 kalori soutu
4. 15 istumannousu

AMRAP 15:
1 Round of "Strict Cindy"
1 Barbell Clean and Jerk 70/50
1 Round of "Strict Cindy"
2 Barbell Clean and Jerks 70/50
1 Round of "Strict Cindy"
3 Barbell Clean and Jerks 70/50
...
Add (1) Barbell Clean and Jerks Per Round

Every 90 sec x5 rounds
Complex of:
Hang power clean
Low hang power clean
Power clean&jerk

2 x 10 min EMOM:

EMOM 1:
Joka alkava min 6 x etukyykky (emomin aikana voi korotella painoja)

EMOM 2:
Joka alkava min 10 slamball + 5 slamball over burpees

6 x every 2:00

3-5 Bar Mu
30 Double unders
8 pistols alt.

4 Sets of:
Two-Arm KB Russian Twist 20 reps unbroken alternate
(Seleziona un carico con cui lavorare bene ma in modo impegnativo)
Rest as need each sets