A. Hang power snatch + Squat snatch
Every 90s x 8 sets. No TNG lifting

B. In teams of 3:
120 power snatch 35/25kg
800m run
60 box jump overs 60/50cm

A. Forward lunge (front rack)
Build to a heavy 5+5 in 10:00

B. 2-2-2-3 minute intervals
15/12 cal row
7 clean & jerk 50/35kg
AMRAP burpees
Rest 2:00 between intervals

A. Squat clean
*build to a heavy 2, TNG

B. For time:
21-18-15-12
Thruster 35/25kg
Bar over burpee

A. Bench press
4 sets x 1 rep, RPE 9,5-10

B. AMRAP 20:
400m run
Max reps strict pull-ups
Max reps push-ups

Easy 40 minutes:
400m jog
50+50m 1-arm farmer carry 24/16kg
50m walking lunge
400m jog
50+50m 1-arm overhead carry 16/12kg
3 wall walk

*Open Gym 9-19
**Lämpät taululla

A. Hang squat clean + jerk
Every 90s x 10 sets
*all sets same weight

B. 5 rounds of:
3 muscle-up
5 clean & jerk 80/60kg

A. Bulgarian split squat
Build to a heavy 5+5 in 10 minutes
*barbell in back rack

B. EMOM 16:
1. 1-2 rope climb + amrap double-under
2. 10 strict handstand push-up + amrap double-under
3. 20 alternating v-up + amrap double-under
4. rest