Front Squat (no shoes) 4x 5 reps @50-60% 1RM
-tempo 2-3 sec down ang no shoes

-rest 90 sec between.

Back squat, 6 x 3, 70 %.

A) Bike
B) Row
C) Box Jump
D) Man maker

20 Min AMRAP; teams of 4
200 CAL Row + 200 T2B ( 2 rowing and 2 doing T2B) 100 Cal each machine. YGIG
100 synchro squats (20kg plate, 15kg, 10kg & 5kg
100 synchro Burpee on and over the plate ( Burpee, Plate and over)

10min

6 varpaat tankoon
6 etunojapunnerrus
6 käsipainotempaus

Every 90sec for 10 rounds: Power Clean + Push Jerk

Use AHAFA weights, this doesn`t have to be across. Scale if needed.

5x3min AMRAP, 1min rest:
2 Power Clean (70/50kg),
4 Push-Up,
6 Box Jump

6 sets every 2 min
high hang power snatch + hang power snatch + squat snatch

for time:
42kcal row,
42 Wallball,
42 db snatch (22,5/15kg)

For time
100/80 calories of rowing or 90/70 calories of Assault bike/ Ski erg
80 kb swings @ 24/32kg
60 wall ball shots