10 min AMRAP
6+6 kb snatcehs
4 MUs
8 boxjumps 75cm/60cm

20x thrusters 20/30kg
15 box jumps
10 toes to bar

Timecap 11min

For time:
60 Bar Facing Burpees
21 Squat Snatches (60/42.5kg)

• 9:00 Cap
• Rx+: 70/47.5kg -Scale Option: For time: 45 Burpees 45 DB Thrusters (light)

7min AMRAP:

Row 10kcal
10 Push-Up

This is all out.

@75% of 1RM
2min Rest btw sets

Heavy Thrusters

5 sets of 3 reps
- from the floor
- cluster is allowed
- 2 mins rest between heavy sets
- no jerking under the bar

Emom 18
1: Double kb hang clean x8
2: Wallclimb x2-3
3: Lepo

-Pareittain, toinen tekee ensin cleanit, tonen wallclimbit

1a) DB Kickbacks: 3 x 12-15. Rest 30s.
- 2110 Tempo
1b) Zottaman Curls: 3 x 10-12. Rest 30s.
- 3030 Tempo

Nor for Time:
4 Sets:
7 Glute Ham Raises
14 Pausing Hip Extensions
21 GHD Sit-Ups

EMOM for 12min
Hang Power Clean + Hang Clean
Work up to heavy.