12min EMOM:

2x Hang Power Snatch

Use moderate weight, concentrate on the speed. Scale if needed.

Quick Track Warm-up lengths
Knee Pulls, Stiff Leg Kicks, Squats, Lunges, Fast Feet, High Knee etc.
Scap PU, Push-ups, Scap Pull-ups
8min
2 Bonus min to set-up circuit.

Work up to a heavy of the complex
2x(Power Clean + Front Squat + Jerk)

Death by shuttle sprint

first minute one spirint
second two
third tree
........

20min tasaiseen tahtiin

5 rengassoutu
10 pallon heitto istumaannousu
200m hölkkä

Find heaviest set of the following complex in 15min

• Power clean
• Thruster
• Front squat
• STOH
• Front squat
• STOH

Gymnastics for 20-30min

Check the video. Or make your own moves.

16min EMOM (4 rounds):

1) 10-20 Medball Clean
2) 20-30sec Handstand Hold, facing the wall
3) 20-30sec Hollow Pull-Down
4) 20-30sec Chin over bar hold

Scale if needed.

Aikaa vastaan:

21-15-9

• push press (N 35kg / M 50kg)
• chest-to-bar

For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

15 Strict Handstand Push-ups
rest 1 min
12 Strict Handstand Push-ups
rest :45
9 Strict Handstand Push-ups
rest :30
6 Strict Handstand Push-ups
rest :15
6 Strict Handstand Push-ups