3 rft
10 ohs
10 push press
10 bar facing burbee

Cluster Squat

Add 2.5 to 5kg to your 12RM

Then for time 48 reps in clusters of 4 unbroken reps.

Kevyt viikko...

20 air squat
15 sit up
10 push up
5 pull up

3-5 rounds

... ;)

Every 2min for 20min (10 sets)
High Hang Snatch + Hang Snatch
(Build over the course of the 10 sets to something heavy for today)

3 rounds for time:
25 thrusters 40/30
25 pull ups

3 min rest between rounds, target is to go all out each round.

AFAP (As Fast As Possible)
27-21-15-9 reps of
Sumo Deadlift High Pulls
Thrusters

*42,5/30kg

AMRAP in 16′ of
3 Power Cleans 60/40kg
3 HSPU
Then 6/6, 9/9 etc.

15min AMRAP
30 x Weighted DB Box step-overs
30 x DU
30 x Push press 45/30kg

AMRAP 25min:

80 Wallball
60 Burpee
40 KB Ground to overhead (snatch/clean and jerk)
20 Pull up