45 min PK
30s+30s bottom of pistol squat
30s dead hang
30s+30s side plank
1000m row
100 rope jumps alternate legs / normal rope jumps
800m jog
30s ABH
20 light kb swings
15 perfect air squats
4 min bike

5 rounds for both
250/300m row
5-7-9-11-13 reps of c2b pull ups
13-11-9-7-5 reps of overhead squats @30/42,5kg
-alternating times one full round
-record your round times, try to keep it about same so dont start all out, work with good quality and steady pace for you.
-If you feel comfortable with workout you should do OHS @35/50kg.
- 1st round is 250m row + 5 c2b pull ups + 13 ohs . 2nd round is 250m row + 7 c2b pull ups + 11 OHS and so on..

50 bar-facing burpees
50 wall-ball shots
800-m run
Max-reps hang squat cleans in the
remaining time (55/82,5 kg)

Scaled WOD
AMRAP 15:
20 bar-facing burpees
150-m run
20 wall-ball shots
150-m run
20 hang squat cleans

E3MOM x 4-5

10-25 GHD sit up remaining time easy pace machine

3 kierrosta

6+6 kuubalainen punnerrus
1min lepo

2-3rounds:

10 bicep curl
10 banded tricep
15 snowangel

A1) HS Against the box 4x48s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 4x4

A1)power clean from blocks (knee) 3x4x60%
A2) Single leg box jump
A3) push press 3x5x60%,
A4) side way bounces 3x(6+6)

4 RFT (TC: 10)
6 HSPU
12+12 s.a. kb suitcase deadlift
48 DU / 96 SU
- rest 30s between rounds

Scale number of DUs so, that you can complete them in 1 min and HSPUs to number that you can still complete in one set when fresh.

Target: RPE 8-9

1. Snatch + hang snatch 1+2 @50-60%
2. Snatch pull 6x3 @110%