In 20 min find your 1 RM Split Jerk

For Time
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Press (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Clean & Jerk
5x2
@75-85%
Rest 2-3min...

8min AMRAP
10 Alternating 1-arm devil's press
40 Double unders

30 min PK

10+10 bulgarian split squat

10+10 kb shoulder presses 12kg/8kg

100 rope jumps, no double unders

300m row

30s plank

30s hang

10 x following complex
2x Snatch pull
1x Power snatch into OHS
Go every 90s.
AHAFA

20 box over burpees 60cm/50cm

20 box jumps 60cm/50cm

20 cal row

20 thrusters 45kg/30kg

20 C2B

Back squat

5x6

*two reps in the tank

Sunnuntai 29.11.
For time:
1,000-meter row
Then, 5 rounds of:
14 pull-ups
7 push jerks 62,5/45kg

Penkki max3
-penkkitulos yli 110kg: kuminauhapenkkinä
-penkkitulos 70-110kg: ketjupenkkinä
-penkkitulos alle 70kg: 2lankun penkkinä

Ojentajat otsalta 5x5

Vipunostot sivuille 3x12-20

Vipunostot eteen tangolla 3x12-20

Ojentajat kumpparilla 3x12-20