Every 12 minutes x 3 sets:

1,2 km hill trail run (tai 2000/1500 m soutua)
barbell movement

round 1: 30 hang power snatch 25/15 kg
round 2: 30 hang power clean and jerk 25/15 kg
round 3: 30 overhead squat 25/15 kg

A:
Skill Primer
Tall Snatch, BTN Snatch Grip Strict Press & OHS (5-8 sets x 2+2+2)

B:
Tempo Snatch & Snatch
(8 sets x 1+1 / 60%-75% / 0:05 from floor to hips)

EMOM 12 min:
1, X Cal Ski Erg
2, X Sandbag/D Ball Clean 40/30 kg (95/65 lbs)
3, X Burpee Pull Ups
4, Rest

Rest 3 min

EMOM 12 min:
1, X Cal Echo Bike
2, X meter Sandbag/D Ball Bear Hug Carry 40/30 kg (95/65 lbs)
3, X Burpee Over Box 30/24 inch
4, Rest

For time:

20-15-10-5 Unbroken* Thrusters 43/29 kg
1 Rope Climbs after each set 15 feet (457 cm)
Rest 1 min in between rounds

Timecap: 15min

• Break of Thruster= 5 Barfacing Burpees

For Time. TC 17 min
50 DU
50 Back Squat, 43/30kg
25 DU
25 Shoulder to overhead, 43/30kg
50 DU
50 Front Squat, 34/25kg
25 DU
25 Shoulder to overhead
50 DU
50 Overhead Squat, 20/15kg
25 DU
25 Shoulder to overhead, 20/15kg

1 rep max

A, EMOM 8 min:
1, 3 Attempt Handstand Walk to Wall
2, 3 Feet Assisted Ring Muscle Up (or Partner Assisted Ring Muscle Up)

Rest 3 min

B, 5 Rounds for time:
15 Sec Handstand hold to Wall
1 Rope Climb 15 feet/457 cm
2 Wall Walks
5 Box Dips
Rest 1 min between rounds

Rest as needed before C (practice on crossovers)

C, 3 Rounds for time:
10 Single Unders Backwards
20 Double Unders
15 GHD Sit Ups

EMOM15:
a) bike / ski erg / air bike
b) wall walk
c) lateral box step up
d) s.a. carry (anyhow)
e) rest

rest 2

EMOM15:
a) row
b) wall supported HS hold (wall facing or normal)
c) high box jump
d) s.a. kb/db walking lunge (anyhow)
e) rest

Target: Work at zone 2 (60-70% of HR max). Pace your work and rests as needed.

-8cal ski/bike erg/ 10cal row
-8 pull-ups
-10 push-ups

2-4rounds:
10 GHD hip extension
20+20s side planks
40-60s D-ball hold