Five sets of threes, Clean pull

clean and Jerk (2+1)*3;(1+1)*4

Gymnastics Skill Work
EMOM 6:
ODD Minutes: 20s Handstand Hold
EVEN Minutes: 10 Pistols (total) (alternating or one side at a time).

Backsquat 5x5 @ 45kg

27 cal row
27 T2B
27 KB swing a mansikka
27 thruster a tanko
27 pull-up
27 hand release push-up
27 cal row

Muscle snatch 4 x 4

2 Rounds

In 3 minutes
500 m Row
Then max alt DB/KB snatch 50/35

Rest 1 minute

In 3 minutes
200 m Run
Then max alt pistols (scale to alt lunges holding WB or slam ball 20/14, you can hold weight any way you choose)

Rest 1 minute

In 3 minutes
30 Box jump overs 20/14
Then max DU (scale singles 3:1)

3-5 rounds of:

12/12 Barbell sidebends
12 Barbell situps
12 Ring layouts
20 Superman
3×20 seconds Hollow hold

Partner Workout

20 min EMOM
16 Sit-ups
10 Hollow Rocks

1st minute: Partner A completes 16 Sit-ups while Partner B completes 10 Hollow Rocks. Then swap for the second minute, etc.

Penkkipunnerrus

5x10@sopivasti