For time:

30 db hang power clean 45/25lbs
30 air squat
20 db hang power clean
20 air squat
10 db hang power clean
10 air squat
cash out: 100 du

2 x 12min on / 4min off:

A)
20cal row
15 deadlift 80/57,5kg
12 bar over burpee

B)
80 DU
6 muscle up
20m hand stand walk

EMOM 8: 1 snatch pull + 1 muscle snatch + 1 snatch @ easy

5 x e2m: 1 snatch pull + 2 snatch + 1 paused* ohs @ moderate

-> *2s pause in the bottom

2 x 6min on / 3min off:
A)
1-2-3-4-5-6-7...etc.
DDB front squat 2x50/35lb
burpee over DB (facing)

B)
12/9 cal row
8-10 t2b

RPE 4-4.5
->haastava harjoitus liiku reippaasti
->etsi itselle sopiva vauhti jota pystyt pitämään loppuun asti!

Strict press

4x5

12min for Q:
5 t2b
7 push up
20 du

Rpe 3-3.5

Treeni tehdään laatua vastaan huomioiden rpe. Skaalaukset: t2b - t2r - leg/knee raises push up - reps minim 4 - kulmaa säätämällä du - reps - single unders

6 Rnds

Work 0:40, Rest 0:20.

Stepping Lunge, Alternating
Strict Toes to bar
Dumbbell Press
Deadhang on pull up bar
Kettlebell Snatch, alternating
Row max. calories

Result is total calories.

4 sets of
5 Shoulder Press @80%+
4-8 Strict Chinups

EMOM 10
Snatch

-start at 65% and add

AMRAP16 in pairs

1 Macho man complex (*3 power cleans + 3 front squats + 3 push jerks)
10 Bar over burpees

*400 m run

One starts from the amprap and the other from the run. When the run is completed, you switch roles. Continue where the other left off with the am rap after the run.

RX+ 70 / 50kg
RX 50 / 35kg
SC 35 / 25kg