EMOM for 20 minutes of:

Squat clean + jerk + jerk behind the neck.

AMRAP in 10 minutes of:
20 Cal row
10 HSPU

500,400,300,200,300,400,500 juoksu
1,30min pal välissä

EMOM 10
20 seconds Ring L-Sits

1. 3 PowerSnatch+3 Overheadsquats

*Build from empty bar to

heavy as possible.

20-40min ajan:
juokse 800m
50 du's
20 kbs
10 hang power snatch/bar
10 hang power clean/bar
10 box jumps
10 wall balls

6 Jumping Lunges
10 Hip Bridge extensions

30-20-10
Single arm thruster 24/16kg
Pull-up
20min time limit

harjoittele zercher kyykkyä n. 15min

practice:
cartwheels
forward rolls
backward rolls