Every 2 minutes

2 x snatch as long as possible. Start @ 50%
(you can drop the barbell)

5 rds

12 strict pull ups
12 KB/DB deadlift
15 V-ups

EMOM for as Long as Possible

3 Power Cleans 85/75/60/45/40kg
3 Front Squats 85/75/60/45/40kg
3 Jerks 85/75/60/45/40kg

4 kierrosta:
DB/KB Goblet Squat x 8 reps (kevyet painot)
Rest 30 seconds
Weighted/Strict Pull-Ups x 3 reps
Rest 30 seconds
Lateral Lunges x 8 reps each leg ( ilman painoja, kuva ---> )
Rest 30 seconds
Push-Ups x 8 reps @ 2010
Rest 30 seconds

Rinnalle veto 3x3
Maastaveto 3x3x90%
Suorinjaloin mave sumolla 2x20
"Russian twist" 1x50

10 1-minute rounds of

• 25 squats
• Max reps of clean and jerks

Rest 2 minutes between rounds.

Men 155 lb.
Women 105 lb

Start up
stretch 4 mins

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

2rds(8)
6 wallball
5 step ups
4 push ups
3 pull ups
2 kbs
1 db thruster

Metcon/*Rx(18)
60 wallballs 16/12-*20/14
50 step ups/*box jumps 24/20
40 hrpu/*hspu
30 pull ups
20 kbs 53/35-*70/53
10 db thrusters 70/50-*120/70

@23:00
work up to mod-hvy squat clean(12)

Finisher
30 cuff iso
30 pass through
30 v-ups
30 oblique crunch per
2 min hip opener

DB/KB Waiter’s walk 50 m (25m / arm)

use as heavy weight as possible
Rest 2 min between sets

Negative pull-ups
6x6 @3311

60min AMRAP @malminkartano stairs:
Go up the stairs and come down the hill.