Metcon:
7 rounds for time
7 hang squat clean 60/40
7 burpees over bar

3 rounds for time (you go / I go)
10/8 cal row
8 overhead squat 42,5/30
6 bar over burpee

Rest 4min

3 rounds for time (you go / I go)
6 bar over burpee
8 hang power snatch 42,5/30
10/8 cal row

12 min AMRAP
12 wall ball 9kg/6kg
8 ring pushups
6 kb swings 32kg/20kg
50 DU

Tempo back squats 4x4x40% 10s down/ 3s up

2 set: DB ”Run The Rack” Curl
w/ 2x Db
Go through 4 different weights, palms up
(Example: 20kgx8, 17,5x8, 15x8, 12,5x8)
max 15sec rest between weights
90sec rest bw/ set
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3-way Shoulder Shocker triple super-set

2 x 10/10/10

1st. Lateral Raises (2x Db)
2nd. Cuban Press (2x Db)
3rd. Front Raises (1x Plate)
90sec rest
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BB Complex
(w/ bb (+weights): DL, Bent Over Row, Hang Clean, STOH, Back Squat)
3 Rounds, 10 reps each exercise, 60sec rest

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3 sets Core Circuit w/ WB
A) Spread Eagle Sit-Up x 15
B) Russian Twist x 20 (L+R=1)
C) Toe Touches x 15
75se Rest c

For time
50 air squats
50 sit ups
15 deadlifts 100kg/75kg
15 hang power cleans 70kg/50kg
30m walking lunges with racked kettlebell 24kg/16kg

In teams of 3
with only 1 person working at a time
For Time:

180 Kettlebell Swings 14/20kg
180 Dumbbell Push Press 8/12 kg
90 Box Step-Overs with Dumbbells 50cm
60 Pull-Ups
18 Rounds of Medicine Ball Relay ( kuntopallo pallo mukana juoksukierroksia ) 6/ 10 kg

Box step övereissä vältä rajuja kiertoja painojen kanssa (nivelet tiukilla) - kulje boxin yli suoraan ja käänny vasta sitten.

Push Jerk
10-8-6-4-2+. Rest 2:00
- Goal: Build to a heavy 2+ (AMRAP) set. Goal of this to perform 2-5 reps with a heavy load, not necessarily a max.
- Option: Technique work with moderate weight and 3-5 reps per set

Rest day - what did you do?

4x 5min amrap

A) 400m run then: 8 ttb, 8 up&down
B) 400m run then: 8 Kb reverse lunge, 8 kbs

(A+B+A+B) Rest 2min between sets