4 Rounds for time:
400 metres run
1' max DU
40 KB Swing 16/24 kg
1' Rowing
100 metres Disk carry

Power Clean 5 RM

16' EMOM
Odd: 3 Hang power clean @75%
Even: 3 Push Jerk @75%

3 rounds of:
5 minutes of rowing
5 minutes of rest

Warm Up
3 Rounds
200m Run
10 Air Squats
10 Arm Circles
10 Supermans

Workout
AMRAP in 20 min:
200m Run
6 Pull Ups
6 Hand Release Push Ups
12 Alternating Front Rack Lunges (95/65)

Advanced: C2B Pull Ups, Hand Stand Push Ups, (135/95)

20min AMRAP:

• 10 Power Snatch
• 20 KB Swing
• 15m Russian Lunge
• 300m Run
• 1-2min Rest

3 x

3 Min max Burpees

Rest 90 Secs

3 Min Max Toes to bar

Rest 90 Secs

3 Mins plate GTOH 15/10kg

Rest 90 Secs

AFAP
5-10-5-10 hspu
15-20-15-20 wall ball @9/6
20-30-20-30 box jump

1st min: 10-15 cal Ski / Bike / Row
2nd min: HS Walk / Hold
3rd min: Plank / Dip

15min EMOM
10-15 Heilautus
10 Yleisliike
10 Kulmasoutu

A: Muscle Up progression
(skillwork)