3 x for quality
A) 15 wallball
B) 10 ring row
C) 20m walking lunges
D) Single unders
E) Break/handstand

2min x 5
Complex of
2 power cleans + 1 squat

~ 70-80% of 1 pr

Bodyweight mave emom
1x 1min
2x 2min
Jne

5 x 2 x 1+1+1 hip, abowe knee, below knee 40-45kg
Kevyt viikko

100m Burpee
100m walking lunges
100m bear crawl
100m run

9' AMRAP
10 abmat sit up
10 KB sumo DL high pull
10m burpee broad jump

Front squat 2x2

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

4 rnds (A+B+A+B)
2 min rest btw sets

A)
15cal Bike
20 Strict press
15cal Bike
20 Bent over row
15cal Bike
20 Biceps curls
15cal Bike

B)
10cal Bike
20 Bulgarian split squat
10cal Bike
20 Skate squat
10cal Bike
20 Air squat
10cal Bike

4 x 5