4x 6min ON / 4min OFF

a. AMRAP 6
200m run
15 kb swings 32/24kg
10 Chest-to-bar

b. AMRAP 6
500m BikeErg
10 Front Squat 70/50kg
50 double unders
10 Handstand Pushups

Clean and Jerk

3 x 3 every 90s (drop and go)
2 x 2 every 75s (drop and go)
3-5 x 1 every 60s (drop and go)

Warm Up
3 min cardio, add speed each min.
10+10m over the hurdles (forward/backwards)
10+10m bear crawl (forward/backwards)
10m crab walk
10m lunge walk + reach up
10m tin soldier walk
10+10 single arm press
5 inch worm with push up
1:00 Plank Hold

Handstand Push Up skills (20 mins)
Pike Push Up -> Box HSPU -> Strict HSPU
Kick to Handstand
HS Hold
Shoulder Taps on wall climb position
Wall walks

Metcon
4 rounds for quality
2 min easy/moderate pace cardio machine
10 kb swings
10 box step overs
10 ring row
10 burpees
20 abmat sit ups

Heat workout

Five ones

Running o'clock

EMOM 10

Odd: 7 Deadlift 100/70kg
Even : 15/12 Cal Row

Rest 4 Minutes

AMRAP 20
6 Wallwalks
10 Chest To Bar Pull-ups
15 Thursters 42,5/30kg
400m Run

15min running high pace + 30min circuit training

Snatch high pull 3x3
Power snatch 5x2

Tiukka rengas mu 5x1

EMOM 30

1) 5 power snatch
2) monostructual
3) core / rest

Choose loads & reps for solid 30min workout, no all out.