Varied intervals for total 4 sets:

A. 1000/800 m row or 2000/1600 m bike
B. 10 pull ups
C. 15 KB swings 24/16 kg
D. 12 DB thrusters
2 min rest

Change the order of movements for every round.

4-5 rounds:
20/16cal Row
15m Sandbag Bearhug Carry 60/40kg
30m Skillmill Sledge Push (6/5), this should be running
1min Sorenson Hold
1min Rest

Voima
E3MOM, 3 rounds
Goblet squat x12
+ 20-30s plank hold

WOD
16min EMOM
1.min max reps air squat
2.min max reps sit ups
3.min Ergo max cal
4.min rest

AMRAP 11

30 Russian Twist w/ Medball
30 Squats w/ Medball
30 Jumps Over Medball

OLY accessories

clean segment pull
3x3
- 3s pause at start, knee, hip
- no ext.
- 6s. down

800m bike erg
then 3x
7 land mine press e/s
7 bb bent over row
20s. wall facing HS hold

Push jerk/squat jerk
7x every 3 min
3 reps @70 -75% % of 1rm Split Jerk
RPE 6

Scull Crusher 4 x ( 5 + 5 )

Biceps Curls 4 x 16, alternating

Back Squat

6 x 2 @ 80%

Power Clean Complex % Jerk

7 x ( 1 x Power clean + 1 x Power Clean ( catch deeper ) + 1 x Push Jerk )

65 - 75%

Clean Pull ( Reset between reps ) % OF Clean

2 x 3 @ 90%
2 x 2 @ 100%
3 x 1 @ 105 - 100%