Part 1
5min to find Hang clean 2RM

2min Break

Part 2
3min AMRAP
Hang clean @70% from achieved 2RM

10+10 kb snatches 32kg/20kg
40 DUs
20 kb swings 32kg/20kg
40 DUs
10 + 10 kb clean and jerks 32kg/20kg

6 min EMOM
6 deadlifts @65%

50 cal airbike
50 cal row

10 istumaannousu pallonheitto
10 kuollut koppakuoriainen
30 sek. v/o sivulankku käden nostolla

5 min tauko

5 mittarimato
5 syvä etunojapunnerrus käsipainoilla
10+10 korokkeelle nousu
100 m hölkkää

4 sets
Power Clean
+
Hang Power Clean
+
Thruster

9min AMRAP
15 Double Pushup Burpee Box Jumps
10 Toes-to-bar
30 Double Unders

rest 3min

9min AMRAP
20 Wall Balls
10x10m Shuttle Run

Sprints @ 97% of your maximum capacity.

5 KB Swings
7 Box Jump-Overs
250 m Row

Rest 4 min

x 3-5 rounds.

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97% should be so hard that it makes you question why you are doing this.

Find your 3 rep max in turkish get up (TGU) / hand

Mark the result for the left hand

Partner Resisted Band Sprints
Hollow Snaps

Round 1
2 sprints/person (2 in a row then switch)
then
20 hollow snaps

Round 2
4 sprints/person
40 hollow snaps

Round 3
6 ""
60 ""

~12 min workout

15min