For quality and minimum
rest:
100 meter walking lunge
800 meter run
100 squats

4 rounds
Run 200m
10 C2B
10 pushpresses 50kg/35kg
10 wall balls 9kg/6kg

50 kb thrusters 16/8 kg
20 t2b
50 box over jump 60/50kg
20 t2b
50 kb swings 16/8 kg
20 t2b
50 kb snatch 16/8 kg
20 t2b

5 min AMRAP:
*5 Hang power snatch (50-60 % 1RM hang snatch)
*10 Burpees
-Go fast!

4×3-pos Snatch (hips, on the knee and floor)

On the min for 7 min:
•5 Power clean and push jerk T&G (50% 1RM jerk)

5 Rounds for time
5 x Handstand Push Ups
5 x Squat Clean @75kg/60kg

"Maarit"
400m Run
12-9-6-3
Sandbag Lift & Catch
Sandbag Zercher Squat
Box Jump
400m Run
As Fast AS Possible

Use challenging weight and box height.

7 sets of 5 Back Squats, doing the same weight for all sets

5 sets of 7 Back Squats, doing the same weight for all sets