Warm up:
5min Bike/row
10 Face pull with 5s hold
10 Banded pull apart
10 Banded pull
3/3 Bird dog with 5s hold

3 Rounds: (Increasing effort)
8 Alt. One arm devils press
6/6 One arm DB thruster
10 Alt. DB snatch
8 Bulgarian ring row
30s Rest

For time:
9-6-3
Bar MU
Devils press @2 x 22,5/15kg

Scaled:
9-6-3
C2B
Devils press @2 x 22,5/15kg

Time cap 5min

Rest 3min

12-9-6
C2B
DB thruster @2 x22,5/15kg

Scaled
12-9-6
Pull up
DB thruster @22,5/15kg

Time cap 5min

Rest 3min

15-12-9
Pull up
DB snatch alt. @22,5/15kg

Scaled:
15-12-9
T2B
DB snatch @22,5/15kg

Time cap 5min

Huom!
Tee jokainen "osio" niin nopeasti kuin pystyt. Nopeat vaihdot liikkeiden välissä. Mieti valmiiksi suunnitelma millä lähdet!

Kyykky 7x5x65%

Kapea penkki 3x6x60-70%

Vipunostot maaten 5x10
-kevyt/keskiraskas

Hyvää huomenta istuen 5x8
-kevyt

Fillari / soutu 5 min "kovalla teholla"

3-4 Rounds:
10 Ring body saw
3/3 TGU
20sec L-sit hold/knee tuck hold

Rest if needed.

Snatch Pull + Snatch High Pull (Drop barbell) + Squat Snatch

3 x (1+1+1) x 70%
3 x (1+1+1) x 75%
3 x (1+1+1) x 80%
3 x (1+1+1) x 85%
2 x (1+1+1) x 90%

SO 2:00

6 Rnds.

Row 15/10 Cal.

Rest 1 min btw rnds. Total time.

AMRAP 12

2 RMU
4 HSPU 20/15cm deficit
8 KB Swing 32/24kg

EMOM 12

1 minute : in 30 sec max unbroken hs walk
2 minute : 12 TTB

15min AMRAP
6 toes-to-bars / heels over hips
12 db one arm thruster 22.5/15
24 double-unders

4 rounds:
8 Power Clean (70/52,5kg),
8 Front Squat,
8 Jerk.
Time Cap 14min

(KK2014 laji 3. official time cap 7min)

AMRAP 10

Row 30/22 Cal.
7 Bmu
7 Thrusters 45/32,5 kg. (Jones 52,5, Nuutti 37,5kg)