C) Core
3 rounds for quality
20-30s side plank left
20-30s side plank right
20-30s plank hold

Kesäkauden avajaiset

"Murph"
For time
1mile run
100 pull-up
200 push-up
300 squat
1mile run

If you want, you can do partner version where bot do the runs but split the other movements

3 rounds:
1min ring row
1min DB floor press
1min rest

4 rounds for time of:
15/12 cal row
60 Double Unders/120 single under
20 single arm Push Press, 22.5/15 kg (total reps, split anyhow)
Timecap: 15 mins

For time :

8 Power Snatch 60/42,5kg
40 Double Unders
5 Bar Muscle-Ups
8 Power Snatch 60/42,5kg
40 Double Unders
10 Chest To Bar Pull-Ups
8 Power Snatch 60/42,5kg
15 Pull-Ups

TC 10

Warm Up
3x40s easy/20s mod/10s fast cardio with 20s rest bwn
then
10-15 single arm band row R/L
15-20 band pull aparts
10 pass through
10+10 banded trunk twist on static lunge hold
10+10 banded side steps
10+10 forward&bacwards steps
10+10 birddogs (band over knees)
10-15 banded air squats
then some barbell prep for snatch and start warm up lifts.

Strenght
Squat Snatch 2x2+3x1reps@75-85% of 1rm
go new set every 1-1.5 minutes

Metcon
In teams of 2
16 min amrap of :
2 bar muscle ups / burpee pull ups
4 Handstand Push-ups / 4 strict box hspu
8 DB Snatch @15/22.5kg
alt times full round

Warm Up
2 rounds
2 min cardio
20m bear crawl
10m burpee broadjumps
10m tin soldier walk
10+10 single arm press
10+10 suitcase deadlift

Strenght
Shoulder Press 2x2+3x1rep@75-85% of 1rm
go new set every 1-1.5 minutes

Metcon
Teams of 2
For time
120-150 Thrusters (35/25kg)
150/120 calories rowing or 135/110 calories ski erg
you go, i go!
time target under 15 minutes, time cap 18 minutes.

Aikaa vastaan:

• 50-40-30-20-10 tuplanaruhyppy
• 50-40-30-20-10 GHD-istumaannousu
• 5-4-3-2-1 rinnalleveto (N 85kg / M 125kg)

Time cap 20min

Skaalaus: rive 85-90% maksimista - normaalit istumaannousut

EMOM x 12-18

1) 5-10 ttb
2) 5-10 hspu / scaled push up
3) 5-10 high box jump

Every 1 min for 10 mins: Clean

1 Clean, @80-90%

Beginner option :
Clean pull + Hang power clean + Front squat