3 rounds

30s support on rings

20s rest

30 s handstand

20s rest

30s hollow hold

20s rest

30s hang on the top position of pull up

20s rest

Skill Conditioning
Choose one of the following:
Ninjas: 5x75 Unbroken Double-unders, :15 rest between sets
Advanced: 6x50 Unbroken Double-unders, :30 rest between sets
Intermediate: 7x35 Unbroken Double-unders, :45 rest between sets
Beginner: 8x20 Unbroken Double-unders, 1 min rest between sets

5 sets, E3MOM:

Squat Clean + 3 Front Squat + Jerk @75-90% of 1RM Squat Clean

Ohje: aloita uusi sarja joka kolmas minuutti. Tee rinnalleveto kyykkyyn, 3 etukyykkyä ja työntö. Skaalaa tarvittaessa painoa- ylös tai alaspäin. Tarkoituksena ei ole maksimisuoritus, mutta paino saa tuntua raskaalta.

90 Secs on: 90 Secs off (8 Rounds) 24 Mins

20/15 Cal Row
AMRAP rower over Burpees

Score is total Burpees

Deadlift 3x60%, 3x70%, 2x80%, 3x1x90%

21-15-9

HSPU
T2B
Box jump 60cm/50cm

1)
20 minutes for a heavyish clean and jerk double
or technique based work
2)
EMOM 8
one squat clean
two front squats
one jerk
~70% of 1rm clean
3)
Clean pulls 5*2@100%

8 min AMRAP
50 DUs
200m run

20 AMRAP

100 DB Snatches 50/35 lb
80 cal row
60 Bar facing burpees
40 C2B

3 rounds
run 200m
8 HSPUs
8 passthroughs