12 min AMRAP

20 cal row
10 HSPU
5 ring MU

Scaled:

12 min AMRAP

15 cal row
15 HSPU from a box
15 pull ups or ring rows

12min EMOM
even: 12 pistol squats
odd: 6 clean&jerk 60/40kg

12min EMOM
even: 10 KB snatch 32/20kg
odd: 10 ringdips

Every 4:00 x 5 Sets:
6 Deadlifts (100/70kg)
9 Kipping Pull-ups
12 Goblet Squats (24/16kg)

• Rx+:(115/75kg) (C2B Pull-ups)

shoulder press 5-4-3-2-1

EMOM 6
1 min: max reps power snatch 40/25kg
2 min: rest

rest 2 min

EMOM 6
1 min: max reps power snatch + ohs 40/25kg
2 min: rest

group of three:

3 barbell,

First 50-60%@ DL
Second 90-100%@ Snatch
Third 75-85@snatch

Working 20 minutes

3+2+1

Snatch grip deadlift+snatch highpull+snatch

Zercher Box Squat: 2RM.
- Rest 2:00 between heavier sets
- Use a box around parallel
- Build to a 2RM in 6-8 sets.
- Beginner: Heavy-ish set of 2.

Front squat
5x5@AHAP

btw sets 3 squat box jumps

SO 2:30

15min

5 tiukka leuanveto
10 etunojapunnerrus korokkeilta
15 maljakyykky

3 rounds for time

KB/DB front rack lunges 10/side

20 T2B

10 KB/DB snatch Alternating (5/side) Use same KB/DB which you use for lunges