8min EMOM:

1) 5-15 C2B
2) 5-10 HSPU, deficit if you can

Scale if needed.

10 min
1. 15 pallon isku
2. 7+7 1 käden venäläinen kahvakuulaheilautus

tauko

10 min
1. 10 1 käden käsipaino thruster
2. 6+6 1 käden kulmasoutu käsipainolla

7 rounds for time of :

14 alternating Dumbell DL
7/7 DB push press

Front Squat
5x3reps @ 80-85% of 1RM FS
- 2-3 mins between sets
- keep good posture
- no fails

Pert 1

3-6-9

clean 80kg/50kg

bar over burpee

rest 3min

part 2

4 rounds

8 thrusters

8 T2Bs

8+ 8 kb snatches 24/16kg

lrest 2min

part 3

50 cal row

50 cal airbike

Push press
5x3reps @ 80% of 1RM push press
- go heavy
- good form

Accessory:
5x10/10 dumbbell row

2-4 set, rest as needed:

15-25 GHD Sit-Up
10+10 KB Lateral Flexion

3x 15sec ON/45sec OFF
3x 30sec ON/30sec OFF
3x 45sec ON/15sec OF
(3min rest between stations)

A. Row/Ski/Ab
B. DU (singels /3)
C. Goblet Squats 24/16kg
D. Burpees

Total reps = Result

Clean and jerk 4 x( 2+1) x 80%
warm up (2+1) x 50%, 60%, 70%

2 rounds for time:

20 C2B
10 HSPU
5 MU

Goal sub 6min. Scale if needed.

This is all out effort. For scaling decrease the reps or scale the movements: C2B-->normal Pull-Up, HSPU→ on a box or 10 HSPU=5sec handstand hold + 5 sec descent + 7 Push-Up. MU→ MU transition + dip