1 squat clean and 2 front squats
Add weight every 2-3 mins and start around 60%

3 kierrosta

10+10 kahvipannutaivutus kahvakuulalla
15m askelkyykkykävely 1 kahvakuulan kanssa
10-15 etunojapunnerrus

4 x 4min, 2min lepo kierrosten välissä (22min)

15 varpaat tankoon
30 tuplanaruhyppy
10 rinnalleveto kyykkyyn 60/40kg

3 x max reps strict chest to rings

Scale to

3 x max reps parallel ring rows

3 rounds :
30-50 double unders
8-10 hspu
16-20 pull ups
rest 2 min

Every 2 min for 10 minutes (5 sets)
5 touch n go power cleans @ 50-70% of 1 rm clean (add +5% each round)

10 x E1,5MOM

Odd 90sec: 6 romanian deadlifts (50 % of 1 RM deadlift)
Even 90sec: 8 high wallball shots (20/14lbs)

Men at least 3,5 m, women at least 3 m. Scale the weight of the ball, not the height of the target.

1 K run
50 pull ups
50 pistol squats
1 K run

TC 20 min

Find heavy 3-5 reps set in 20 minutes

min 1 - 10m front racked lunge walk with 2 kb's (10-12 steps)
min 2 - 10-15 push ups + 10-15 air squats
min 3 - 10-15 kb swings
min 4 - rest