A,
Every 1 min for 3 mins do:
2 Snatches, 60% 1RM
-- then --
Every 1 min for 3 mins do:
2 Snatches, 65% 1RM
-- then --
Every 1 min for 3 mins do:
2 Snatches, 70% 1RM

Bike or row at a casual pace the remainder of each min.

B,
Every 1 min for 3 mins do:
2 Power Clean & Jerks, 60% 1RM
-- then --
Every 1 min for 3 mins do:
2 Power Clean & Jerks, 65% 1RM
-- then --
Every 1 min for 3 mins do:
2 Power Clean & Jerks, 70% 1RM

Bike or row at a casual pace the remainder of each min.

C,
For quality:
10-8-6-4-2 reps of:
Tempo Goblet Squat, pick load
Tempo Ring Push-up

Tempo Goblet Squats- 3 secs down and up
Tempo Ring Push-ups- 3 secs down and up

A,
Every 4 mins for 20 mins do:
5 Deadlifts, 70% 1RM
10 Strict Pull-ups / 3-5 strict Ring MU
15 Wall Balls 6/4kg to 4m height

B,
For quality:
Go Outside
60 mins of low intensity effort of your choice. Ride a bike, go for an easy jog, hike, ruck, or even swim. Just choose something outdoors.

A: Power clean 5x2
B1: FC Lunge walk 3x20steps(small steps)
B2: Lat pull down 3xMax
C1: Behind the neck Shoulder press 3x10
C2: DB biceps curl 3x10
D: Drop set OH triceps extensions

60-40-20 (toistomäärät puoliksi)

Thruster 50kg
DB snatch (22,5kg - 25kg - 30kg)

Joka rundin jälkeen 50kg dball nosto tangon yli 15x

1# Gymnastic Complex

5 Sets:
3 Bar Muscle-Ups
4 Pull-Ups
5 CTB Pull-Ups
4 Pull-Ups
3 Bar Muscle-Ups

Rest as needed between sets.

2# Conditioning

“Oil Change”
1 Round:
1 Mile Run
50 Toes to Bar
30 Power Snatches (185/135)

KILOS 84/61

3# Midline Conditioning

5 Rounds:
100′ DBall Walk (150/100)
50′ Handstand Walk
25 GHD Sit-Ups

KILOS 68.2/45.5

20 - 15 - 10 - 15 - 20
DOUBLE DB BOX STEP OVER 2X 22,5/15 - 15/10
DOUBLE DB DEVIL PRESS

Back squat
2x8 reps with wide stance
2x8 reps with narrow stance
8 reps with normal stance

FOR TIME OF:
21-15-9
POWER SNATCH 50/35 40/20
BURPEES OVER THE BAR

3x
15 GHD hip extensions
16 Reverse Elevated Lunges (2 Dumbbells, weight of choice) 15kg's

Every 90 seconds x 6
3 Hang Squat Clean and Jerks