1000m row
50 air squat
40 abmat sit up
30 KBS 12/16kg
20 burpee
10 pull up

For time

4-8-12-16-18 reps of
Pistols
Dips

*run 300m after each round

Helen

Running intervals
7-10 rounds
2min run / 1min rest/walk

6x3 Single arm DB split snatch + Split jerk + OHS
- 3 reps with R arm, then 3 reps with L arm
- Rest 2min btw sets

AMRAP 7
7 power snatch 40 kg
14 lateral bar burpees
21 sit-up
REST 3'

AMRAP 7
7 wall ball shot
14 DB hang Clean & Jerk 24 kg (7+7 or alternated)
21 DU
REST 3'

AMRAP 7
7 burpees
14 globet squat 20 kg
21 KBS
REST 3'

Score= tot. Rep

Eilinen/Lepo

2-3 rounds:

21 wall squat
15 glute bridge
9 hollow rock

1 deadlift
2 hang power clean
3 front squat
4 shoulder press
5 back squat
6 push press
7 thruster
8 squat clean
9 push jerk
10 hang power snatch
11 ohs
12 sumo deadlift highpull

42,5kg barbell

Athlete 1: deadlift
Athlete 2: deadlift
Athlete 1: 2 clean, 1 deadlift
Athlete 2: 2 clean, 1 deadlift
Athlete 1: 3 front squat, 2 clean, 1 deadlift
Athlete 2: 3 front squat......

5x12 Single arm DB bench press L+R
Rest 2min btw sets