Warm Up
3 sets
1:00 cardio (add speed each round)
5 muscle cleans
5 front squats
5 hang squat clean thrusters
10 scapula pull ups
3-4 burpee pull ups

then start to prep for pc+pj+thrusters

Strenght
Every 1.5 min for 15 minutes (10 sets)
1 power clean + 1 push jerk + 1 squat clean thruster @50-70% of 1rm clean&jerk

Metcon
For time
12-9-6-3 reps
OHS @15-25/20-40kg
Bar facing burpees
go at 80% effort- ohs ub, burpee step up and jump over

Cool down 2-3 min with cardio machine and then do some short streching if ffeeling like it.

20s on - 20s off for 5 rounds:
a) ring support (10s top, 10s bottom)
b) chin over bar hold
c) arch hold
d) weighted wall sit
e) rest

Negative HSPU 3x3(10s down)

AMRAP 9

10-12-14-16-18....
Sit Ups
Air Squat

Warm Up
30-40 band pull aparts
then
1:00 easy - > :30 moderate
10 scapula pull ups + 10 db power snatches and 5+5 lunge elbow to floor strech
1:00 easy - > :30 moderate / fast
10 scapula pull ups + 10 db power snatches and 5+5 lunge elbow to floor strech
1:00 easy - > :30 fast
10 kip to swings + 5/5 single arm ohs + 5 dynamic squat strech

test some db squat snatches and start workout

Metcon
6-8 sets
20/25 calories of ski erg or 20/25 calories or air bike (vuorotellen tai 3-4 settiä ensin ski ja sit bike)
perform 10 db squat snatches right after (5 per hand) @12.5-15/20-22,5kg DB
rest 2 min bwn rounds

If you have mobility issues, just go under as much as possible to make it "low catch power snatch"

WOD
Every min for 15 minutes (5 rounds) or just 5 rounds for quality
min 1 - Hs walk x 10-15 m / Wall walks x 2-3 reps
min 2 - legless or normal rope climb x 1-2 reps
min 3 - GHD sit ups x 10-15 reps

Cool down
2-3 min light cardio
1+1 min wall pec strech
1+1 min wall bicep strech
1-2 min cobra to downdog pose (stay 10s on each strech pos)

AMRAP 10

10 Front Squat 50/35kg
20 Jump over barbell
10 Push Ups

Back Squat

4-4-4-4-4

Go Every 3:00

Warm-up: Easy swim for 200m

A: Swim 10 x 50m. Rest 60 sec between sets. Moderate / fast 50m sprints.

Cool-down: Easy swim for 200m

Rest 3 mins btw sets

AMRAP 8 mins
7 Hspu kipping / Box hspu
14 dbl KB dl@24/16kg
21 DU

AMRAP 8 mins
7 Hr push up
14 dbl DB hang snatch@15/10
21 DU

AMRAP 8 mins
7 Burpee
14 Renegade row@2x22,5/15
21 DU

Split the Group in 3 teams and rotate!

Every 3min x7
15 wall ball @9/6kg
6 alt. devils press @22/14kg
4 front squats (from the floor) @60/40kg