15-12-9
Deadlift 102/70kg
HSPU
For Time

If HSPU is too hard you can scale it down to fixed dips.

5-7 set: 1x Power Snatch + 2x Squat Snatch

Rest as needed. Drop and Go.

HBBS
Back squat 5RM; then 2×5 – 85% of todays 5RM

With a partner, in turns.

Hang squat clean thruster
15 x 45/35 kg
12 x 55/42,5 kg
9 x 60/45 kg
7 x 65/47,5kg
5 x 70/50 kg

TC 20 min

During the first round, the partner A completes 15 reps, then the partner B. does the same. During the second round the partner A does 12 reps, then partner B does the same.

Scale accordingly, so that you won't end up doing singles too soon.

AMRAP 35 minutes for quality

10m+10m single arm walking lunge w DB/KB
27 burpees
500m row/400m ski
27 push ups
20 wall ball

Build up to 70-80%
Squat snatch and perfect technique

2-4-6-8-10-12-14-16
Burpee
Hang clean and jerk w. dumbbell 22,5/15kg
Box jump
For Time

12 min

1-2-3-4-5-6-7-8-9-10
Käsipainoilla kyykky, maksimissa paino miehilla 22,5 kg naisilla 15 kg
1-2-3-4-5-6-7-8-9-10
Yleisliike tangon yli

sen jälkeen

Rinnalleveto 1 RM

Handstand walking progressions
20 Mins

Wallballs (20/14)
On the Minute: 5 Deadlifts (100/70)