15min tekniikkaa käsilläseisonta ja punnerrus - päälläseisonta, seinällemeno, kippi, negatiiviset (korokkeelta), kipaten (korokkeelta)

Built a heavy single.
(50%x7/ 60%x5 / 75%x3 / 85%x2 / 90%x1 / 95%x1 / 95%x1)

(If it feels good, go for a PR)

And then...

2×2 @ 90%
2×4 @ 84%
1×10 @ 75%

Front rack walking lunge 4x 10m AHAP KB/DB

-rest 2 min between

Work 20 minutes to built heavy 3RM thruster

3 Squat snatch (max 60%)

Snatch technique

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.