Every minute, on the minute, for 30 minutes:

Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find)
Minute 2 – 10 Pistols (alternating)
Minute 3 – 12 Burpee Box Jump-Overs (60/50cm)

For time:

30 Power snatch (95/65)
40 Box jump (60/50)
50 calories Row

2 RDS FOR ME:
02:00 STO 40/25
00:30 Rest
02:00 Hang Power Clean 60/40
00:30 Rest
02:00 GHD Med Ball Throw 6/4
00:30 Rest
02:00 Burpee
00:30 Rest

Niinisalon esteradan läpi menoon mennyt aika!

Technique:
Snatch Balance 3x3
High hang snatch 3x3
Hang snatch 3x3
Snatch 3x3

MetCon: 3 rounds for quality

Wall ball 30sec
Rest 30 sec
DU 30 sec
Rest 30 sec
HSPU 30 sec
Rest 30sec
Pull Up 30 sec
Rest 30 sec
OHS 30 sec
Rest 30 sec

1 mila biegu (26 okrążeń)
100 pullups
200 pushups
300 squats
1 mila biegu (26 okrążeń)

12/10/8/6/4/2 x raaka tempaus 40/30kg
12/10/8/6/4/2 x etukyykky 40/30kg

1 min Max time Squat hold (90°)
1 min Burpee Box Overs (50cm)
1 min Max time Hanging from pull-up bar (active+hollow body)
1 min Max time Support on top of the ring dip
1 min Rest

12min emom:
4 deadlifts (even) @ 70% of 1rm
4 strict pull up (odd)

30 pullups
50 kb swings (r) 16/24 kg
30 HSPU
50 box jumps
30 ground to OV 30/50 kg
50 paralletes push ups
30 pullups