15kg plate under heels, high bar, narrow stance.

3 sets of 5-15

Every 2:30 for 3 times

20 wall ball shots
20 KBS

Start new set every 2:30 minutes

Alternate B1 / B2

B1. DB bench press – 4 x 8-12 @ 2/2/1-2/1 RIR,, Rest 1:00 before B2
B2. Inverted Row – 4 x 8-12 @ 2/2/1-2/1 RIR,, Rest 2:00 before B1

E8MOM x4:
6-10 lat. burpee over box / db
14-20 alt. db snatch (22,5 / 15)
300-400m run

Tavoiteaika 3,5-4,5min / intervalli. TC 4,5min.

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4 Rounds for time

400m Run
15 Thrusters @ 43/30kg
12 Bar-facing burpees

Target time. < 16:00 CAP 20

Pace. The aim is to get through the workout at a pace where you don’t have to stop anywhere (except perhaps small break(s) if needed on the thrusters). Try to avoid the trap of pushing too hard on the 1st round when still feeling good (and then needing excessive rest on the final rounds).
Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating

A: Broad jumps 8x3
B: 8min emom: Kb Snatch x3, start from Dead hang, alternate arm every min
C: 40min emom
Min 1: 30sec jump rope
Min 2: 5 ring pull ups
Min 3: 8 Burpee push ups
Min 4: 15 Rkb swing @24kg kb

3:00 Air bike / 3:00 Row @ easy
2:00 Air bike / 2:00 Row @ moderate
1:00 Air bike @ moderate hard
+
2 Rounds
3 Inchworms
5 Handstand shrugs
30 Speed rope steps
10 DB snatches, alt @ lighter than workout weight
1-2 Wall walks
10 Box step-ups (no weight)
+
Build up to workout weight on DB snatch/Box step-ups
* prep the other movements between sets as needed
+
Once through @ workout pace
12/8 (cal) Echo bike
8 DB Snatches, alt @ 22.5/15kg
6 Handstand push-ups
30 Double-unders
3 Wall walks
12 DB Box step-ups @ workout weight/height

4 rounds for time:
800m run
12 STOH 50kg

EMOM 10

Minute 1 : 5 Strict Chin-Ups
Minute 2 : 10 - 15 Push-Ups