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Bentover row 3x8

A:
Every 2 mins x 6 sets
1 Pause Clean + 2 Split Jerk
- 3 sec pause in squat pos.
- Add weight each set
- Start at 60% of 1Rm Clean & Jerk

B:
00:00-10:00
EMOM
1 bear complex@70/47kg
10:00-20:00
EMOM
2 thruster@70/47kg + 30 DU

Penkki vastaotteella 5x10x40-50%

Chinese Row 3x8-15 / käsi

Hauiskääntö ristiotteella 4x20
-2 sarjaa / ote

Lisäpainolankku 3x30s
-levypaino pakaroiden päälle

Jalkakyykky 5x10
-kantapäät yhdessä, niin alas kuin liikkuvuus antaa myöden

3 min Du practice

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3x
7 air squat
7 scap pull up
7 scap push up
20s hollow hold
20s OH opener

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4x
HS hold face to wall ME
Push ups 12 (UB, can add weight)
2min rest

AMRAP 40

2 Rounds of:
8 HR Pushups
8 Sit-ups
8 Single Arm Hang Clean & Jerk 22,5/15kg
8 Box Jumps

25/18 Calories

2 Rounds of:
8 Ring Dips
8 Toes-to-bar
8 Single Arm Devils Press 22,5/15kg
8 Wall Balls

300m Run

6 sets of Bench Press
Set 1: 5 @60%
Set 2: 3 @70%
Set 3: 2 @75%
Set 4: 2 @80%
Set 5: 1 @85%
Set 6: 1 @90%
- Rest 2min btw sets

3 Front squat EMOM10'

3 rounds for time:
10 Alt. SA DB Snusters 20/15kg
3 Rope Climbs 4m
10 SA Devil’s Presses 20/15kg
1min Rest