Hang Snatch (High Hang) 3x3 (75-85% 1RM)
Squat Snatch (Low Hang) 2x3 (75-85% 1RM)

Every 10min for 40min (4 sets) perform the following for times:
500m Row
400m Run
40/50 x Push ups

Open 14.5

21-18-15-12-9-6-3 reps of:

Thrusters 42,5/30kg
Bar Over Burpees

30 min AMRAP
80 situps
70 air squats
60 mountain climbers
50 burpees
40 Jump Squats
30 Hollow Rocks
20 HR pushups
10 Broad Jumps

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 rkbs
8-12 db pp
8 back extension

jerk-4x2(6)
front squat-3x5@75% of 1rm(13)

Fitcamp
200 jump rope
100 rope slams
50 step ups
100 rope slams
200 jump rope

Metcon(12)
800m run
40 push ups
20 box jump/step ups 24/20
15 c2b

Metcon(12)
800m run
40 hspu
20 box jump overs 24/20
10 mu

Finisher
30 t raise
60 rtw
2 min ham stretch

10 min AMRAP 8 / 6 kilon käsipainoilla

• Penkkipunnerrus käsipainoilla 10
• Man Maker 5
• Maastaveto 10
• Valakyykky 5

20min amrap:

• 100 tuplanaruhyppy
• 20m askelkyykkykävely

(10m akk=1 toisto)

Tabata, alternating
Hollow hold
Superman hold

then

3x max time L-sit hold

6 min EMOM
6 sumo deadlifts @ 60%

4 rds focus on form
25 sit ups w\mb
15 superman holds
15 V-ups