10 min aikaa hakea tempauksen 2 toiston maksimi. For quality.

1) 1-Arm Kettlebell Press: 3x8 each arm AHAP
2) 1-Arm Kettlebell Overhead Hold: 3x15 sec each arm AHAP

15 Minutes to build to a heavy complex:
3 Hang Power Cleans + 5 Push Jerks

Weighted pull up: 5x5

Min 1: 10 pull-ups/ Level 2: 10 C2B
Min 2: 14 alternating pistols
Min 3: 20 hollow rocks

9:00 to complete:

21-15-9 reps of
Deadlift 100/60kg
HSPU

1 Min rest

9:00 to complete:

21-15-9 reps of:
Calories row
TTB

1 min rest

9:00 to complete:

200 Double unders
1 min rest
200 Double unders

3 rounds for time:
10 Muscle ups
400m run

21-15-9
Box jumps 61/50cm
American swings 28/20kg

Work up to (heavy)
Hang snatch + Low hang snatch

3 rounds for time;
15 x Hang Power Clean @ 60/42.5kg
15 x Burpee