FOR TIME:
33-27-21-15-9 reps of:
front squat (from the floor) @40/30kg
pull ups

tc: 22min

Front Squats

5-5-3-3-2-2

Between Sets 4 Box Jumps

SO 3:00

4 rounds of: 5min ON, 2.30 min OFF
alternate A&B, 2x both

A)
300m run
as amrap:
10 wall ball @9/6kg
6 burpees

B)
300m run
as amprap:
8+8 db hang power clean @22/14kg
6 burpees

EMOM24
a) rope climb practice
b) dip between boxes
c) row
d) rest
e) gorilla row
f) pass through between boxes
g) row
h) rest

Target: work 30-45s / min.

Every 2,5min 5 rounds
1 Snatch

Every 5min, 4 rounds
12x WB
20x alt. one arm KB swing
400m run/500m row
* -lepoa pitää jäädä vähintään 90s kierrosten väliin
-skaalaa tarvittaessa juoksu 300m ja soutu 400m*

A) Explosiveness
3 rounds
3 seated start box jump
3 explosive push-up

A) Hang squat clean & split jerk
3x3+1 @65-75% 1RM
3x2+1 @70-85% 1RM
3x1+1 @85%+

C) 3 rounds for quality
30-60s wall handstand hold
10-15/side KB/DB side bend

Handstand walk/hold practice

6min on - 4min off, 3 rounds:
Buy in: 800m run

into AMRAP:
12 wb (9 / 6)
9 dl (80 / 55 / ~40% of 1RM)
6 t2b / knee raise / 12 v-up

Weights and scalings so that it's possible to go UB when fresh.
Target: RPE 9-10.