5 rounds
Dead Lift 1 rep 140/95kg
Strict pull up 1 rep
Dead Lift 1 rep
Strict pull up 3 reps
Dead Lift1 rep
Strict pull up 5 reps

Run 400m
21 Hang Power Snatch (40/30kg),
Run 400m,
15 HPS,
Run 400m,
9 HPS.
Target under 10min

Altrenate for 5 rounds, rest as needed:

5 Push Press RPE 4
5 High Box Jump

Squat Clean, AHAFA

4 set, 3 reps, Drop and Go
4 set, 2 reps, Drop and Go
4 set, 1 rep

Add loading after 4min and 8min.

Scale if needed.

Assault or Row

5 rounds,
30sec Max effort
Rest 4:30min

Push it to the limit!

3 Mins on: 2 off (6 Intervals)

A. Row 20/15 Cal
10 Burpees
Max sandbag to shoulder (use a bag/ball etc..65/45/40/20 keep it consistent

B. 20 snatches 30/20kg
15 Jumps over the bar
Max pull ups

Record reps on A/B and add to get score.

2x Snatch Drills

First round with an empty barbell and second round with light loading (if you can).

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Barbell Cycling

Rest 2min between movements. Use only one barbell, load it during the rest period. All lifts Touch and Go!

10 Squat Snatch
10 Power Snatch
10 Power Clean & Jerk

8 Squat Snatch
8 Power Snatch
8 Power Clean & Jerk

6 Squat Snatch
6 Power Snatch
6 Power Clean & Jerk

Start by doing 10 touch and go Squat Snatches. Rest 2min and do 10 Power Snatches. Rest 2min and do 10 PC+J. Next round with 8 and final round with 6 reps. You can use different loading for each movement and rep scheme.

5 rounds for time:

7 deadlift, 70 %
9 wallball shots, 20/14 lbs
12 bar over burpees

Vertical jump. Check the video how to perform and observe the statistics

Ohje: Katso video vertikaalisesta hypystä. Toista tämä hyppy säännöllisesti, jotta saat kerättyä dataa hermolihasjärjestelmän palautumisestasi. Merkitse tuloksesi sentteinä. Käytä aina samaa menetelmää!

7min AMRAP:
7 Hang Power Clean (40/30kg),
7 STOH, 7 Bar over Burpee
*** 3min rest ***
7min AMRAP:
Row 14/10kcal,
14 Wallball
*** 3min rest ***
7min AMRAP:
alternating 14 Box Step Up w. KB,
14 Sit-Up,
14 Back Extension