As many rounds as possible in 12 minutes with partner of :

200m Row
10 Deadlift 60/40kg

IGYG

Etukyykky Max2

Maastaveto 4x87,5%

Lankku x60s
Vatsarutistus x20
Kylkilankku x30s / puoli
-kierros yhteen putkeen
-3 kierrosta

4-5rounds:

200m run
10 ttb
5 OHS 60/40kg

rest 2min

Target under 1:40-2min & all sets unbroken / scale weight or rep scheme if needed / Go fast, but not all out!!

WARM UP n. 15min no shoes

TEE OMAT TAI

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2 rounds

15 x /side BANDED SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION *both side
15 x HIP RAISE with PULLOVER *plate
10 x SPANISH SQUAT
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

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video: SPANISH SQUAT

video: WALL WALK STEP-UPS ONTO PLATE

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL + FRONT SQUAT

3+3 x slowly CLEAN PULL TO HIP + same but with eyes closed

2+2+2+2+4 x
MUSCLE CLEAN + SHOULDER PRESS + JERK DRIVE + PUSH PRESS + 2+2 SPLIT JERK

2x[1+1+1+1] x
TALL SNATCH + SNATCH ABOVE KNEE + SNATCH BELOW KNEE + SNATCH

2x[1+1+1+1] x
TALL CLEAN + CLEAN ABOVE KNEE + CLEAN BELOW KNEE + CLEAN

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BACK SQUAT
3x2@80% of last week RPE10, rest btw sets 3-4min

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CLEAN + JERK *split both side
2x2x[1+1]@barbell, 3-4x1x[1+1]@up to 75, 2x2x[1+1]@80% jerk-%, rest btw sets 2min

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CLEAN PULL *full foot
4x1@115% jerk-%, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2-3 rounds: NO SHOES

8x PENDLAY ROW
8x DIP / BENCH DIP
8+8x HIGH PLANK BANDED HIP FLEXOR
8× PUSH UPS

Rest as needed

video: PENDLAY ROW 0:57

video: HIGH PLANK BANDED HIP FLEXOR

6 sets of Back Squat
Sets 1-2: 3 @75-80% 1RM Back Squat
Sets 3-4: 2 @80-85%
Sets 5-6: 1 @85-90%
- Rest 2-3min btw sets

EMOM x5

2 muscle snatch + 2 snatch balance (easy&fast)

Superset x 4 sets!

Single Arm Glute Bridge Floor Press x 6-8 each 3s down.
Rest 60s
Double KB Gorilla Row x 10-12
Rest 60s

2-3 rounds

10+10 Db row
15 snowangel
20s hollow hold

AMRAP 30

cash in hikilenkki x 2

then:
remaining time:
30cal machine
30 kbs / or Db snatch
30 goblet squat
30 up&down

Warm Up
Band Pull + Banded Hip Activation
then 2 times through
5 romanian deadlifts
5 hang muscle clean
5 front squats
5 push press
then 2 times through
5 power cleans
5 push jerks, pause in catch 2 sec

Strenght
Emom 5
5 tng power clean&jerks @50% of 1rm pc&pj
rest 1 min
Every 40 sec for 5 times (6.00/6.40/7.20/8.00/8.40)
3 tng power clean&jerks @65% of 1rm pc&pj
rest 1 min
Every 20 sec for 5 times (10.20/10.40/11.00/11.20/11.40)
1 power clean&jerks @80% of 1rm pc&pj

then

5 sets of squat + split jerk @70-80% of 1rm clean&jerk
rest 1-2 min bwn sets

Metcon

3 rounds with treshold pace
30/24 calories rowing
400m run
30/24 calories rowing
15/12 cal air bike @fast pace
vedä easy mod pacella tuo soutu/juoksu ja ainoastaan air bikella sit mennään kovempaa välissä.
n. 20 min setti vähän molemmin puolin.

Cool down
10-15 min bike erg/fast walk