Squat clean
Go as far with single lifts as long as you reach 80% of 1RM
Then
Drop down to 75% and do 5 x 2 no need to be touch and go
Rest one minute after each set

8 Rounds, new round every 4th minute
Alt. Between a and b

A) 20m Sled Push 60/40kg + Run around the Box

B) 15/10 Cal. Assault Bike + Run around the Box

20 Min EMOM
1. 6-10 strict T2b
2. 5-8 hspu strict
3. 5-8 Chin ups
4. 1-3 skin the cats

Handstand hold technique
Handstand walking technique

Split jerks
Do the following sets from the rack
No touch and go lifts.
3 reps @50%
3 reps @55%
3 reps @60%
2 reps @65%
2 reps @70%
2 reps @75%
1 reps @80%
1 reps @85%
1 reps @90%

7mins 1 ground + 1 hang
8mins 1 ground

6 sets: L- Drill ( L + 3R)

5 sets: 3m Suicide Sprint

Check the videos. Rest as needed between sets.

5x5 (80%)

10000m Row

TC 45 min

....varokaa ettette kastu

EMOM 12 min

7 Med Ball Cleans
7 Pull-ups