16min AMRAP
30 Wall balls 9/6kg
30 Box over jumps 60/50cm
30 Tuck ups
30 Walking lunges 2x24kg/2x16
30 Ground to overhead 2x24kg/2x16
30 Walking lunges 2x24kg/2x16
30 Tuck ups
30 Box over jumps 60/50cm
30 Wall ball

For time :

Row 500/450m
12 Shoulder Press 60% @ todays´s 1 RM
40 Sit Ups
10 Shoulder Press 60% @ today's 1 RM
30 Sit Ups
8 Shoulder Press 60% @ today's 1 RM
Run 450m

5x3 Power Snatch below knee hang
75%

AMRAP 7

6 Power Clean 50/35kg
15 Kettlebell Swing 24/16kg
21 Gobblet Squat 24/16kg

5 x (Hang Squat Clean + 5 x TnG Push Jerks)

Quality first.

Sendoff 2:00

Squat Clean aalto 1 40-85%
Squat Clean aalto 2 60-90+%

• Rakenna kaksi rinnalleveto nousua (aaltoa) . Noin 6 nostoa per aalto.
• Tänään saa mennä maksimiin asti, jos fiilis tuntuu siltä. Muista kuitenkin hyvä ja laadukas tekniikka nostoissa.
• Jos liike ei ole tuttu, niin ota tämä hyvänä tekniikka harjoituksena.

Clean complex;
1 clean + 1 hang clean + 1 front squat

at the gym version

1.
Strength
Deadlift
3 x 10
First set of ten with a dead stop after every rep = no touch and go
Second and third set with touch and go style, but still focusing on not bouncing the barbell to the floor! Quality!
Go by the feel with weights today, sets should feel easyish.

2.
Conditioning
“Grip and Rip” 
[On the 0:00]
For Time:
21 Burpees
1 Round of “DT”
18 Burpees
1 Round of “DT”
15 Burpees
1 Round of “DT”
12 Burpees
1 Round of “DT”

[On the 10:00]
For Time:
21 Air Squats Hops Over Equipment
1 Round of “DT”
18 Air Squats Hops Over Equipment
1 Round of “DT”
15 Air Squats Hops Over Equipment
1 Round of “DT”
12 Air Squats Hops Over Equipment
1 Round of “DT”

• 1 Round of “DT” is: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks

*This is a workout from the Comptrain. The RX version of this workout is done with 2 dumbbells. BUT you can can use a barbell, kettlebell or even a sandbag or a backbag filled with something heavy. If done with one arm - alternate arms every round. Air squat hop over is a lateral jumping squat over your equipment.

Anywhere version

1.
Conditioning
“Grip and Rip” 
[On the 0:00]
For Time:
21 Burpees
1 Round of “DT”
18 Burpees
1 Round of “DT”
15 Burpees
1 Round of “DT”
12 Burpees
1 Round of “DT”

[On the 10:00]
For Time:
21 Air Squats Hops Over Equipment
1 Round of “DT”
18 Air Squats Hops Over Equipment
1 Round of “DT”
15 Air Squats Hops Over Equipment
1 Round of “DT”
12 Air Squats Hops Over Equipment
1 Round of “DT”

• 1 Round of “DT” is: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks

*This is a workout from the Comptrain. The RX version of this workout is done with 2 dumbbells. BUT you can can use a barbell, kettlebell or even a sandbag or a backbag filled with something heavy. If done with one arm - alternate arms every round. Air squat hop over is a lateral jumping squat over your equipment.

2.
Accessories & Core

EMOM15
1. 10 Single leg deadlift (R)
2. 10 Single leg deadlift (L)
3. 6-10 single leg V up + 6-10 V up / Tuck up
4. 6-10 hollow rocks + max hollow hold
5. Rest

Set 1 – 70% – 5 Reps
Set 2 – 80% – 3 Reps
Set 3 – 85% – 3 Reps
Set 4 – 85% – 3 Reps
Set 5 – 85% – 3 Reps
Set 6 – 85% – 3 Reps

EMOM 12

1) 3 Skin the cat
2) 12 alt pistol
3) 8 HSPU