OHS Technique

then

4 x 5
Max 70% of 1 RM Snatch

Alternate
1. 5-7 strict hspu
2. 5-7 Strict pull ups

Build up to a moderate set of 5 in 20 min

12-10-8 reps of:
Box Jump
Toes through Rings

Rest 2 minutes

10-8-4 reps of:
DB Snatch HAP
Burpees

Rest 2 minutes

8-6-4 reps of:
DB Renegade Rows+Push HAP
Deck Squats

20 min AMRAP
2 muscle ups (ring or bar, you choose)
4 hspu
8 kb swings @ 24/32kg

Scaled version
20 min amrap
6 pull ups
4 box hspu
8 kb swings @ 16/24kg

Goal is to get 10+ rounds total.

2 rounds
50 single unders
20 shoulder taps on push up position
10 ring row
10+10 light db press
:20 hanging from bar
:20 side plank holds (R/L)

20min alkavalla minuutilla parin kanssa vuorotellen

1. 4 kp thuster (2kpl kpl) + 6 varpaat tankoon
2. 24 tuplanaruhyppy

Valitse painot ja toistot niin, että harjoitus pysyy maltillisena

5x1 @ 60-95%... if it feels good, you can go for a PR

Max calories of rowing in 10 minutes
This will be done before deadlifts!
your rowing effort should be hard but not maximum pace, because we want to be strong for those deadlifts.
This practise for you to see how you are able to produce strenght after short intervals.

Choose one of the followings :
A) 21-15-9 B) 15-12-9 or C) 12-9-6 reps of :
Romanian Deadlifts @40-50% of 1 rm deadlifts
burpee over barbell