Warm up first with light weight for 5 minutes.
Then:

1 GTOH (40/60kg) + 1 round of "Cindy" (5 pull-up, 10 push-up, 15 squat),
2 GTOH + 1 round of Cindy,
3 GTOH + 1 round..
....
10 GTOH + 1 round of Cindy.
Time cap 20min.

three sets of five

box squat, 5 x 5

Hips lower than the knees in the bottom position

Front squat 6x4

In 15 minutes:

Bench press up tp heavy set of three (max two sets of heavy three)

Record any important details.

RX:
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 61/38 kg.
25 toes-to-bars
50 double-unders
13 squat cleans, 83/ 52kg.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 102/65 kg.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 124/79 kg.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 142/93 kg.

Stop at 20 minutes.

---

SCALED:
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans, 43/25 kg.
25 hanging knee-raises
50 single-unders
13 squat cleans, 52/34 kg.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans, 61/43 kg.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
9 squat cleans, 70/52 kg.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
7 squat cleans, 83/61 kg.

Stop at 20 minutes.

Find Push Press 3RM in 15min!

Then 3 x 3 @ 90%

OHS 3x5

Maastaveto 5,5,3,3,1

nousevilla painoilla, tauot 2-3 min.