10-1 Power snatch 40/25kg
1-10 Burpee over bar

12 min amrap
10 HBBS @ 50% (of your 1RM LBBS)
10 push ups

Max Effort Zercher Squat
(5-5-3-2-1)-1-1-1-1-1
2min Recovery

"Tabata something else"

first 8 intervals are pull-ups,
second 8 are push-ups,
third 8 intervals are sit-ups,
last 8 intervals are squats.

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest alternating shifts with your partner.

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Heavy cleans

1 min 15 m, 2 min 30m jne......

tavoiteaika 12-14min

Partner WOD, 5 rounds for Quality:
20m Banded Sprint,
10m KB Front Walking Rack Lunge

three rounds

MetCon:

1 km Run (for time)

(Rest 2 min)

3 rounds for time:
20 x Kb-swing (24/16kg)
10 x Box jump overs
20 x DU / 60 x singles

(Rest 2 min)

5 rounds for time:
5 x Deadlift (100/70kg)
10 x Burpee over bar

(Timecap 40 min)