10 Min AMRAP;
6 power clean 50/35kg
8 c2b
12 db stoh 22.5/15 x2

Tempausveto 3,3,3 raskas paino

Nousevat painot, 2 min välein

Every 30s x 12
1 Power Clean 70-75%

5 easy rounds:

60s easy cardio
10 alt. Lunges
60s easy cardio
5 inch worms with push-ups

3 Rounds of
15 Deadlifts 70/50kg
12 Front Squats
300m Run

AMRAP 12
12 Box Jumps
8 Power Cleans 60/40kg
6 Handstand Pushups

50/40 cal bike or row
50 DB Snatch
50/40 Cal Machine (same)
TC 9 Minutes

3 Rounds for time
Run 400m
25 Wall Balls
20 KB/DB Snatches 20-25/12-16kg
15 Pullups
10 Burpee Box Jump Overs

AMRAP 16

15 Air Squat
10 Push Ups
5 Pull Ups

On the 0:00, 4:00, 8:00 & 12:00 Run 200m

Hspu practice
*
EMOM x 18
1) moostructural
2) 3-10 hspu + 5-10 box jump over
3) rest/ core of your choice