5 rounds for time of:
20 L pull-ups
16 ring dips

Scale to

5 rounds for time of
20 pull ups / ring rows
20 sec hang on L-sit
16 assisted dips on rings or on parallets

Timecap 25 min

Vauhtipunnerrus 2 RM
selvitä 15 min. aikana kahden toiston maksimi kilot.

Build to 1 RM of the day of snatch,

Increase the weight max 5 times after 75%
(80%,85%,90%,95%,100%)

3 x 20m , not for time
Go heavy !
I. Walking lunges
II. Front rack
III. Overhead

Hang power clean 3RM in 12 minutes

E2MOM 12:
5 Squat Cleans (touch and go)
6/6 DB/KB 1-arm Press

Build from empty bar and light kettlebell, to heavy as possible.
Two minutes to complete all reps on both exercises.

E2MOM 10min
7 reps False grip ring pull-up
14 reps true push-ups

100 DU
21 etukyykky 50/30
21 vauhtipunnerrus
100 DU
15 etukyykky
15 vau..
100 DU
9 etukyykky
9 vau..
20min time limit

Back Squat 3,3,3,3,3
nousevilla painoilla
(tauot 3 min)

20 Deadlifts (125kg/90kg)
Run 400m
20 KB swings (32/24kg)
Run 400m
20 Overhead Squats (50/35kg)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 Squat Cleans (40/30kg)
Run 400m