2 rounds for time:
20 Power Snatch 40/30kg
20 Bar over Burpee
20 C2B
20 Thruster
Time Cap: 14min

Rest 5 mins from 14-19 Mins

Then;

11 Min AMRAP; 19-30 Mins
2 Ring MU
4 HSPU
8 KBS 32/24kg American.

Post time and reps to comments.

Hang power clean + hang squat clean + split jerk

10 rds, moderate weight for quality every 1:30

Core 4 rounds

10 sec hollow hold
10 v-ups
10 sec hollow hold
10 hollow rocks

rest 1 min

25min AMRAP:
A) 30 Pull-Up B) chin over bar,
A) 60 Air Squat B) bottom of the squat,
A) 30 Push-Up B) bottom of the push-Up,
A) 30 Hollow Rock B) hollow position.
A can only do reps when B is in position.
A and B can switch as many times as they want.

For time:
50 kb swing 24/16kg
40 burpees
30 kb swing 24/16kg
20 burpees

Hang Snatch Tech
20 Mins working on perfect technique
Work on triples and doubles

Complete as many rounds as possible in 23 minutes of:

9 chest-to-bar pull-ups
15 power clean 60/40 kg
21 air squats
400-meter run with a 20/15 kg plate

This one is nasty so keep a steady pace and don't kill yourself. In finnish: elä hötkyile

10 rounds, one minute on 30 sec off.

1) 5 thruster 40/30 kg + 7 pull ups
2) 7 wall ball 9/6 kg + 5 burpee

Nämä ovat amrappeja eli tee aina niin monta toistoa kuin kerkeät minuutin aikana ja jatka sen jälkeen siitä mihin jäit. Harjoitus kestää 30 minuuttia eli yksi kierros on kun olet tehnyt kertaalleen ykkösen ja kakkosen. Tulos on kokonaistoistojen määrä.

EMOM x 25
Power clean x 1
Hang power clean x 1
Push jerk x 1

Viisi suorituspaikkaaa:
Romanian deadlift x 10
Lisäpainovatsat x 10
Barbell rollout x 10
Slamm Ball x 10
Kulmasoutu kuulalla tai käsipainolla 10 x käsi
Time cap: 50min
Result: quality!