Conditioning
For Time:
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)

Every 4min for 3 rounds:
50 Air squats
40 Mountain climbers (1=1)
30 Lunges
20 Push-ups
10 Burpees

Scale the reps if you need to, so that you can barely finish!! Post times and try to get tem as close to each others as possible.

10-9-8-7-6-5-4-3-2-1 For Time of:

Deadlift 90/65 kg
Bench press 61/42,5 kg
Squat Clean 47,5/33 kg

Cap 25 min

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
heel grab
knee grab
side lunge
walking ft kick

Metcon/*Rx(18)
40-30-20-10
cal row or airdyne
200m run after each round

bench/strict(15)
5x2

gym goat(8)

Finisher
30 w raise
30 cuff iso
2 min lax ball shoulders
50 deadbugs
2 min IT stretch

Conditioning
21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/50)
400 Meter Run

Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%
Rest as needed between sets.

Conditioning
27-21-15-9:
Calorie Row
Bench Press (135/95)
Chest to Bar Pull-Ups

Rinnalle veto 3x3
Maastaveto 3x7x75%
Suorinjaloin mave sumolla 4x8-12
"Russian twist" 3x20

Hypyt 3x5
Kyykky 3x5x82,5%
Hyvää huomenta 3x12 (ala-asennossa stoppi)
Etuheilautus yhdellä kädellä 2x20 (vartalon sivusta)

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
10 squats
5 walkouts

Metcon/*Rx(17)
4rds
15 hrpu
15 du's
15 abmat sit up/*ghdsu
15 du's
15 cal row/ad

3x8(16)
bench or strict press superset w/ring dips(mod as needed)

Finisher
stretch and roll
15 side plank pt
50 knee tap crunch