4 minutes of calf mobilisation for each leg. 2 minutes with the knee straight and then 2 minutes with the knee flexed and searching for tight angles.

Tabatana

Soutu
Kyykky
Rengassoutu
Vatsat
Punnerrus

Amrap 10min
thruster x 10
pull ups x 5
box jumps x 20

Every 2 minutes, for 20 minutes (10 sets) of:
Clean + Hang Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach

Complete as many rounds and reps as possible in 8 minutes of:

3 Muscle-Ups
6 Ring Dips
12 Kettlebell Swings (32/24 kg)

Every 45 seconds, for 18 minutes (8 sets of each) perform the following:

Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep

Perform all movements at 75-80% of your 1-RM Snatch.

10 minutes AMRAP:

• 200m run
• 12 KB swings
• 6 pull-ups
• 3 handstand push-ups

In teams of two:
3 x power cleans

Altername with partner after 3 reps, go fast.
Weighth should be approx. 60% of Clean 1RM

Bench press 2-3-5 x 3
Superset w 8 x banded face pulls
90 sec rest