Every 3'min for 5 sets:
1 Squat clean + 1 Front

Then.

1' min Max Reps @ 90%

Wu: 10' @ Moderate pace

Treenaaja ________________ Kuntoilija

10 Cal Ski _________________ 10 Cal Ski
5"sec HS hold _____________ 5"sec HS hold
5 T2B ______________________ 5 K2E
10 Box jump 24"/20" ______ 10 Box jump / Steps 24"/20"
15 Cal bike ________________ 15 Cal bike

20'min to find your 1RM - Deadlift

4 Sets for time:

Treenaaja _________ Kuntoilija

20 - 16 - 12 - 8 Cal Row
20 - 16 - 12 - 8 One arm DB OH walking lunges
4 - 3 - 2 - 1 Rope Climb / Rope decline

20'min to find your 1RM - Push press

Then……
Find your max unbroken set of
Strict T2B

" Isabel " AFAP Tc 12'min

Treenaaja ________________ Kuntoilija

30 Snatches ______________ 30 Snatches
61/43kg ___________________ 35/25kg

CORE:
3 x 10 + 10 Side plank twists

4 sets:
3-5 Ring muscle up / Band / From floor

Rest 3' min each set

Then...

1 set of Max reps unbroken

35' Liit

One @ Assault runner moderate pace and
Other perform 1 Round of: (Variate A & B)

Treenaaja _____ Kuntoilija

A)
15m Dual DB OH lunges (7.5m x2)
5 Bar muscle ups 6 C2B
8 Dual DB Power cleans
30"s Handstand hold against wall _ 30"s Pike hold

B)
30m Dual DB farm carry (7.5m x4)
10 T2B ___ 6 K2E
8 Dual DB Power cleans
45"s Wall sit hold (Squat hold at wall)
HAP ___________ HAP

Tc 16' min

Treenaaja ______________________ Kuntoilija

10-9-8-7-6-5-4-3-2-1 ___________ 10-9-8-7-6-5-4-3-2-1
Kipping HSPU _________________ Kipping HSPU or modified
KB swing 32/24kg _____________ KB swing HAP
T2B ____________________________ K2E

5'min Cool down
30"s Bike moderate
20"s Dead hang
10 KB Jeffersons curl

EMOM x 16 min

1) 5 Shoulder press @RPE 6 (From rack)
2) 5 Dual DB bent over row
3) 3-8 Strict T2B/K2E/ Leg raises
4) Rest