10'min you go / i go One at Row moderate and another perform:

1 Rounds of:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat

Increasing weight and speed each set

4 sets and 2'min rest between sets

5 Shoulder press with 2"sec pause on top @RPE 7-8 (From rack)
1 Legless rope climb / Rope climb or 3 Modified Rope climb
10+10 Strait arm side plank rotations

Then...
1 Set of max Reps @75% Shoulder press

4 Rounds of: 40"sec ON / 20"sec OFF

Treenaaja ___________ Kuntoilija

1) Ski cals ____________1) Ski cals
2) V-ups _____________ 2) Tuck-ups
3) Wall walks _________ 3) Half way Wall walks
4) Rest _______________ 4) Rest

Try to keep same number of reps on each station every round.

Wu: 8'min

30"s Ski
10 Push-ups / knees
5 Inch worm
5 Burpees

30"s Bike
10 Ring rows
5 RDL dual DB
5 Power cleans

Lightweight on warm up

Wu:10'min

45"sec Row/Ski **

**5 Rumanian DL
5+5 world's greatest stretch
5 Muscle hang power cleans
5+5 Quadruped Thoracic Spine Rotation
5 Front squats
5+5 90/90 Alternating

Increasing weight each set and change Ergo (For quality)

AMRAP 12'min

Treenaaja __________________________________ Kuntoilija

200m Assault runner / 600m Bike _________ 100m Assault runner or 300m Bike
30 Double unders __________________________ 90 Single unders
10 Dual DB hang clean ____________________ 10 Dual DB hang clean
15/22,5kg __________________________________ HAP

3 sets for quality
Left + right: Single DB

9 DB Deadlift
7 DB Bent over row
5 DB Hang power clean

Rest 90"sec

AMRAP 8'min

Treenaaja Kuntoilija

5 Power cleans 50/35kg/HAP
5 Push presses 50/35kg/HAP
10 Barbell jump overs / Step overs

18'min to find your 1RM
Bench press

18'min to find your 1RM
Weighted Pull-ups

Warm Up
2 rounds
2 min cardio
10+10 single leg deadlifts
10+10 single arm push press
:40 Plank Hold

Strenght
Push Press 2x10 + 3x5reps, building to heavy 5 rep set
rest 1.5-2.5 min bwn sets

Metcon
EMOM 8
odd : row or ski x 30 sec @20 min pr pace
even : push ups x 8-12 reps

EMOM 8
odd : air bike / bike erg x 30 sec @20 min pr pace
even : db snatch x 8-12 reps

2 min rest bwn emom's