Row 100m
Single Leg Plank Hold 30sec/side
Hanging Knee Tuck x10
Side Mountain Climber x20/side (both knees to right elbow for 20 total reps then both knees to left elbow for 20 total reps)

*rest while you wait for the rower
12min AMRAP
15min

Clean & Jerk:
Pause at bottom of knee: Find Max Double, then do three sets

Ski Erg-Scissor Lunge
Sideways Leopard Crawl (1 rep=4 steps to the right, 4 steps to the left)
20 sec bar hang (use fat grips if too easy)

3 per leg/3 crawl/20sec
4 per leg/4 crawl/20sec
5 per leg/5 crawl/20sec
6/6/20sec
6/6/20sec
6/6/20sec....

14min AMRAP

18min

A) 16 x OTM
30s x Row
30s x Toes to Bar (max 12/round)
30s x Double Ùnder
1 set x Push-Up (not max, no fails)

B) 16 x OTM
30s x Row
15s+15s x Star Hold
30s x Sled Push
30s x Box Dip (not max, no fails)

Kettle bell Clean & Jerk technique.

Kettlebell Snatch and Kettlebell Power Snatch technique.

Unbroken sets of... (liikettä ei saa pysäyttää)

HSPU 3-6-9-12-15...
T2B 3-6-9-12-15...
Wall ball 3-6-9-12-15...

When you can´t do a set unbroken, move on to the next movement...

TANGOLLA:
3 x 10 (60%)
+ Käsipainoilla
3 x 10 (5 + 5)

12 min AMRAP:
- 5 x HSPU
- 10 x KTE
- 20 x DU

AMRAP 30min: (3 henk.)
50 SDHP (50/35)
60 Burpee over bar
70 Wallball