A)
3 sets of:
8/8 single leg deadlift
6/6 half kneeling bottom up press
16 alternating KB pull through

B)
Clean and press ladder
3 rounds of:
1 double KB clean + 1  double KBpress
2 cleans + 2 presses
.
.
5 cleans + 5 presses
*with ascending weight, start light-moderate
Rest 2' between rounds

C)
AMRAP 8'
15 Russian swings
12 push ups
9 goblet squat cleans

AMRAP 10

20 Weighted Box Step-Ups 22,5/15kg ( Box 24/20")
20 Sit-Ups
10 Push-Ups

3-5 sets:
15 KBS (RU) 32/24kg
:45 Sandbag Bearhug Hold 60/40kg
1:00 Forearm Plank Hold
- Rest 1-2min btw sets

Heavy

EMOM16:
a) 12/9 cal row
b) 3 squat snatch
c) 12/9 cal not row
d) 5 power snatch

Target: Find weights you're comfortable moving with good technique even under some fatique.

E2:30 x10, alt. between a & b:
a) 20 russian kbs - 16 air squat - 12 sit up
b) 20 alt. kb clean - 16 jumping split squat - 12 feet on the wall v-up

Target: Work ~90s / interval. Overall ~70% effort.

3min on - 1min off x5 - YGIG for rounds:
6 C&J
36 SU / 18 DU

Always start from the top - divide starting turns as you wish.

Every 3'min for 5 sets:
5 Bar muscle up / Band / From box / From floor

Rest 3' min

Then..
1'min of Max reps or unbroken set

                                        **2 Rounds for time      12' min Tc**                                 

Treenaaja

10/8 Ski cals
10 V-ups
15/12 Bike cals
12 Pistol squats Alt

Kuntoilija

10/8 Ski cals
10 One leg V-ups
12/10 Bike cals
10 Pistol squats Alt from box

0:00–08:00“ Grip Master 8000”

AMRAP 8' ( 0:00–08:00“ Grip Master 8000” )
One can only advance in the amrap while the other has the barbell in Deadlift hold

8 alt. Db snatch
8 DB box step overs

RX:15/22.5kg|50/60cm box|50/70kg barbell
Scaled:10/15kg|50/60cm box|35/50kg barbell

08:00–09:00 Rest and adjust weights

09:00–15:00” ( Jump’n’snatch” )
Snatch1RM*
*8 box jumps over (per person) before every snatch attempt