Strict pull-up
2-3 sets of max number of reps, at least 10

Ab wheel rollout
2-3 sets of max number of reps, at least 10-12

Practice Snatch 10min
+
4min amrap:
21 power snatch 35/25kg
21 pull ups
Amrap row for cal
4min rest
4min amrap:
15 power snatch 40/30kg
15 TTB
Amrap row for cal
4min rest
4min amrap:
9 Power snatch 50/35kg
9 CTB
Amrap Row for cal

5 Sets - Increase effort

10 Hang Power Cleans (unbroken reps - choose an appropriate weight)
- rest 15sec
30sec Hollow Rocks
- rest 15sec
8 Seated Box Jumps Step Down (build height with each set)
- rest 15sec
Row 300m/250m (increase the pace of your row each set)
- rest 90sec

*record your exact row times to ensure you are increasing your pace

3131; 4,4,3,3,2; rest 2-3mins between sets

EMOM x 12mins
1st - 5 Broad Jumps (jump for distance each rep)
2nd - 12 Russian Kettlebell Swings (moderate to heavy weight)
3rd - Row 35sec @ Moderate Effort

Aikaa vastaan
100 X-hyppyä
70 vuorikiipeilijää
100 abmat sit up
70 selänojennusta

2x (3min rest between Rounds)

For time:
Run 800m
50 Thrusters 20/15kg
30 Pullups

3x
1min ON/1min OFF
ME Double Unders

1min double kettlebell front rack carry
20-30 Back extension
20-40 ghd sit-up