Strenght and Conditioning
emom 5
5 thrusters @60-65%
rest 1 min
emom 5
3 thrusters @70-75%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 cluster @80-85%
rest 1 min
emom 5
3 thrusters @70-75%
rest 1 min
emom 5
5 thrusters @60-65%

totally 90 thrusters and time for this workout is 29 minutes.
Barbell taken on floor. first rep should be "Cluster"

Hang power clean 7x3x60%. Concentrate on speed.

Laji 1. Time cap 5 min + 2 min

A) Sotilaspenkki 1RM 5 min
B) Max reps pull-ups, strict 2 min

Laji 2 AMRAP 3 min max meter kelkka

3 x Burbee
12 M Kelkka
3 x Burbee

Laji 3. For time 3 rounds time cap 7 min

7 x T2B
14 x Kb swing 24 kg
7 x Squat Clean 70kg

Laji 4 For time AFAP time cap 20 min

50 CAL ROW
40 DEADLIFT 50 Kg
50 CAL SKI
30 Alt DB SNATCH 25 Kg
50 CAL ASSAULT BIKE
20 HANG CLUSTER 60 Kg
150 DU
10 HSPU

AMRAP 15:00

3 each Turkish Get-ups
6/4 Strict Pull-ups
9 Box Jump w. Step Down @61/51cm
12 Cal Row

• Rx+: Ring Muscle-ups for Pull-ups, higher box
• Goal is smooth pace today, not all in.

SuperSet
4 rounds;

Single Arm Front Rack Front Foot Elevated Split Squat x 8-10 each 3s down
Rest 60s.
Single Arm Landmine High Pull x 8-10 each
Rest 60s.

Mixed amraps at consistent pace:

A. 9 min amrap:
9 DB deadlifts
6 burpees
3 DB power cleans

B. 9 min amrap:
Row for meters

C. 9 min amrap:
9 box jumps
6 push ups
3 strict T2B

5 min rest between amraps.

1A) Butterfly pull ups 3x8 or butterfly kip/ pull up kip 3x10
1B) triple broad jump 3x2

Workout
2 sets of :
21/17 calories of ski erg
3 rope climbs
15 push ups
15/12 calories of ski erg
2 rope climbs
12 push ups
9/7 calories of ski erg
1 rope climb
9 push ups
rest 1:1 and repeat

time target 6-8 min, cap 9 min.
Scale the rope climb for 12-8-4 strict chin ups if need to!
Women can also perform 12-9-6 reps of push ups
Notes:
Keep moderate/fast pace on ski erg. If you are good with rope climbs you can maybe even push fast pace. Its that short calorie amount. make calculated rest time bwn reps, and push ups "NO" worm push ups. Its practise, not competition. In competitions its different there you might try make them a bit easier put always quality push ups on practises.
Try to get feeling that you are gonna get better time on second set, so dont start too hot on first one.
Score is total time.

Strenght
Hang Power Cleans 3 reps @53-55% + 3 reps @63-65% + 5-7 reps on last set @73-75%
rest 3 min bwn sets
Bench Press 3 reps @63-65% + 3 reps @73-75% + 5-7 reps on last set @83-85% (increase weight +2.5kg compared to last cycle)
rest 3 min bwn sets
Deadlifts 3 reps @53-55% + 3 reps @63-65% + 5-7 reps on last set @73-75% (deadlift is something where we use lighter weights than other movements)
We Dont want to make lowerback too sore for all the trainings!
rest 2-3 min bwn

1A) Hang snatch 5x2x70%
1B) snatch balance 5x1x70%
-Alternate between movements.
-Use same weight.
- Beginners use lighter weight