2 min on, 2 min off:
A: 22/18 cal row + 15 Thruster 105/75 lbs + amrap c2b
B: 1min of shuttle run + 60 DU + amrap hang power clean 105/75
Alternate btw a and b ( at max you will do 5 intervalls each)

A;
B:
50-40-30-20-10:
RKB swing 24/16kg
Burpees

8 rounds:
20s on / 10s off Abmat sit-ups

Score is your lowest reps / round

day 14, 3x3@95%

Tee max reps toes to bar seinäpallo jalkojen välissä

A:
Bygg upp till ett högt box jump
Bygg upp till en tung Muscle clean
B:
Shoulder Press 5-5-3-3-1-1
+
5rft:
5 Wall climb push ups
30 DU

10 STOH 115/80 lbs
10 T2B
10 Power clean 115/80
10 HSPU
10 Pistol squat ( 5/5)

3x2 (90%-92.5%)

Power snatch
EMOM 5: 5 TNG power snatch ( use 65-67.5% of max ps)
EMOM 5: 4 TNG power snatch ( 70-72.5% )
EMOM 5: 3 TNG power snatch (75-80%)
Every 30s for 5 min: 1 power snatch ( 85% and +)
Don´t rest btw EMOM´s. Go as heavy as form allows. Make sure that your technic is good!!

Back Squat
5-3-3-1-1-1