3 Rounds

4 - 3 - 2

30s rest between sets, new round every 05:00

@ 65-70% of max BS / add weight to previous week

15 - 14 - 13 - 12 - 11 - 10

Wallballs 9/6 kg
20 Double unders after every set

Timecap 7min

For time:

YGIG
50 Cal Row
80 Hang power cleans 60/40 kg
60 Box jumps
80 Shoulder to Overhead 50/35 kg
60 Toes to bars
80 Power Snatches 40/30 kg
60 Push-ups
50 Cal Row

Timecap 32min

40 min running clock:

400m run
3 Rounds
5 Pull up
2 Wall walk
8 Alt DB Snatch 22,5/15kg

Zone 2 / Yellow

3 Rounds

5 - 4 - 3

30s rest between sets, new round every 05:00
@ 60% of max BS / add weight to previous week

For time:
12 Alt step back lunge (back rack) 60/40kg
12 Wall ball 9/6kg
10 Alt step back lunge (front rack)
10 Wall ball
8 Alt step back lunge (overhead)
8 Wall ball

TC 4min

Drills:
1) Shoulder press
2) Push press / paused
3) Push jerk / paused
4) Split jerk / paused

then

EMOM 12
2 x SP - PP - PJ - SJ
@ 50% of SP

45 min:

Hietsu Run / Sörkkä Run (Start and end with 3min walk)

then on remaining time:

Repeat for quality:
10 x Good morning
20 x Hollow Bicycle
1min Front Rack Carry 1 x KB
10 x Ring Row
10 x Push-Up

Drills:

1) Positions: Start - Hang - High Hang
2) High Pull
3) Muscle Clean
4) Power Clean
5) Tall Clean

then

EMOM 12

3 x TNG Squat Clean @ 50%

Find your 1 rep max of the day.