Hang power clean 4RM

A,
Build up in 5-6 sets
1 Squat clean with 2” pause at bottom
1 Front squat
1 jerk (any style)

B,
For Time
21 Power Clean @60/43kg
21 Burpee
15 Front Squat
15 lateral burpee
9 Squat Clean & Jerk
9 bar facing burpee
Timecap : 12 mins

Back Squat

3 x 5
3 x 3

Go every 3:00

Voima
E3MOM, 4rds
DL 6
Farmer carry w/1xKB 40-80m

Metcon
Tabata1
KB Swing
Tabata2
KB Thruster
Tabata3
Ergo cal/ run m

Bench Press

5-3-5-3-4-2-4-2

Go every 2:30

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@60%, 5@68%, 2×8@73%, 8+ reps@73% 1-2 reps left for final set, *goal in theory ~8-9 reps, sn-% / ohs-%, rest 2-3min

16:00 Basic Endurance CrossFit
17:00 Teen
18:00 EasyWod

10 rounds for time:
10 toes to bar
8 alt. devils press @ 1x 22,5/15kg
4+4 1-arm thruster
40 DU
200m run

TC: 40min

@ RPE 4,5

DU -> toistot x2 crossover SU/SU

10x 4min ON 1min OFF

1) Kone

2) 8-10 toistoa liike
Mave pyöreällä selällä
Yhden käden Oh-lunge
Istumaannousu

3) 8-10 toistoa liike
Skorpioni
Lonkat 90/90
Karhusta kobraan

4) 6-8 toistoa liike
Jalkojen nosto roikunnassa
Rengaspito dipissä tai lankussa (submax)
Burpee ilman hyppyä

6 box jumps
10 sit ups
40 SU