15 min AMRAP
20 cal row
40 DU
10 Burpee
10 pull ups

1.) Muscle clean + clean from power position. + Front squat + press 3+3+3+3 x 4
2.) Clean 5 x 3
3.) Front squat 5 x 3
4.) Push press 5 x 3
5.) Ball carry 15m x 4

4 Rounds:
Narrow grip bench press (4 + 4) V.0-1
Rest 1min
Pull up (4+4) V.0-1
Rest 1min
Huom!
Toistojen 4+4 välissä 30s tauko. Toistoreservi kummankin liikkeen viimeisissä sarjoissa 0-1

4 Sets:
6-10 Ring plank saw V.0-1
1min

Kyykky 5x2 (75-80-85-90-95%)

Penkki 4x3 (75-80-85-90%)

EMOM x10;
1 Split jerk

• Build to a heavy set.
• Add weights every 2 sets.

w/ partner, not for time:

8 rds:
8-12 Hang Power clean & jerk (40/30kg)
12-15 Box jump

And then...

8 rds:
8-12 T2B
12-15 Wallball (20/14lbs)

• Scale reps if needed.
• Go by feel.
• Time cap: 20min.

EMOM x6:
3-position squat clean

And then...

EMOM x6:
2 Pause Split jerk 1 Split jerk

• max 60%

AMRAP 20min

5 Burpee
10 Push up
15 Air squat

4min. ON / 4min. OFF
30 DU's
6 Power snatch (40/30kg)
9 Toes to bar