EMOM x 30
1) monostructural
2) 5 squat clean
3) rest / core of your choice

Etukyykky 3x5

Progressio

EMOM x21:

1) 30-50 DU
2) 5-15 push up
3) 30-50s plank hold

WARM UP:
5min monostructural (5x45 steady pace/15sec hard )
then 2-4 rounds with 5-7 reps each movement:
1) hang clean pull
2) hang power clean
3) box step up
4) box jump

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WEIGHTLIFTING
Every 90sec x9: 3-2-1, 3-2-1, 3-2-1 hang power clean

WARM UP:
For quality, Amrap 12
15/12cal machine
8+8 curtsy lunge
8+8 suitcase deadlift
8 v-up/ or sit up

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WOD
E4MOM x 5
15 box jump
12 Double Db/Kb deadlift
9 ttb

Target: sub 1:30 rounds

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

W: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

EMOM x 32

1) 10-18cal row
2) 8 pull up + 30 DU
3) 10-18cal bike
4) 8 push up + 12 sit up

For quality 20min:

6-10 ring row
6+6 windmill
6+6 s.l glute bridge
10 snowangel

3rounds:
10+10 Db row
10 GHD hip extension / or barbell good morning

6rounds:

30s ON / 30s Off
1) shuttle run
2) push up
3) sit up
4) plank hold