WOD:

For Time:
- 100 x DU
- 80 x Sit Up
- 60 x Push Up
- 40 x Pull up
- 20 x Burpee

10 min amrap

15 V-ups
15 American swings

Banded pull through 2x30 reps, 45 sec rest

30min AMRAP:
A) Run 400m
B) 8 Hang Power Snatch (40/30kg) + 8 TTB

10 x säkki 30/25kg suorille maasta
1 x köysi
7 x burbee
5 kierrosta

Lennosta klo 18-20.

With partner for time:

1-10 reps of squat clean 60/40kg

• then -

1-10 reps of box jumps 30/24”

You go, I go.

Hang power clean 40/30kg
Tng power clean
Push jerk
*if you break any set, 5 burbees over the barbell.
*quality first!

For time:
Row 1000m
20 x Hang power cleans (85/60kg)
100 x DU

Every 2min for 20min (10 sets) :
High Hang Clean + Hang Clean

(Build in load only to that the mechanics and barbell speed are good, focus on technique)

Back squat 3RM.