Osa 1. 10min (2-3 rounds)

rope climb/peg board
row/bike 10-15cal
russian swing 15-20

Osa 2. 10min (2-3 rounds)

good mornings 15-20
sun rise 5-10/puoli
ghd sit ups 10-15

Metcon:
1 wall walk
5 hang power clean&jerk
2 wall walk
5 hang power clean&jerk
3 wall walk
5 hang power clean&jerk
2 wall walk
5 hang power clean&jerk
1 wall walk
5 hang power clean&jerk

50/35kg

FOR TIME:
5 x HSPU
10 x PUSH PRESS (50/35KG)
5 x HSPU
10 x SPLIT JERK (50/35KG)
5 x HSPU
10 x SHOULDER PRESS (50/35KG)

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...