3min AMRAP:

100 DU
Max rep MU

RPE 5 (maximum effort)

3 rounds for quality

12 shoulder press
12 bent over row
12 strict toes to bar
12 supinated ring row

Rest as needed

2 x Hang power clean (above knee) + 1 x power clean

Find 2+1 RM in 15 minutes.

Back squat
10 x 70%
8 x 75%
6 x 80%
4 x 85%
2 x 90%

Torstai

Snatch, 5 sets of 3 reps. No touch and go. As heavy as form allows. Add weight every after every set if form is on point.

EMOM 20, 5 rounds

*Min 1: 5-10 ring rows, rings below the chest. Try to maintain the false grip
*Min 2: 3-10 ring dips
*Min 3: 20-30 sec L-sit hold
*Min 4: Rest

6+6 DB Hang clean & jerk
9+9 DB OH-Lunge
200m Run

12 Min Emom
2 Cleans @80~100 of previous

Doesn't have to be touch and go.

3RFT with partner

400m run
30 KB swing 32/24kg
10 box jumps 24"/20"

IGOYOUGO

AMRAP 12 min
24 Hang Power Cleans 42,5/30kg
24 Wall Balls 9/6kg