WU
6-8min.
10x jumping jack
10x air squat
10x lunge
10x sit up

50 cal row
10 clean 60kg
30 t2b
10 clean 70kg
30 pull up
5 clean 80 kg

1min max effort target burpees

Warm up

Halos
pull overs
arm bar/turkish get up

Part A

10min EMOM

Push jerk
Odd: right
Even: left

Choose reps that challenge but you can maintain

Part B

7min AMRAP

Strict press
Bicep curls

Choose reps for each that allow you to keep moving

Part C

AMRAP 10mins

10 mountain climbers
10 Burpees
10 Swings
10 Squats (goblet)
30 sec rest

Snatch balance
rep mid weight

3:00 easy run, row or bike
Then normal warm up

Core strength
E2MOM x 10 (5 rounds)
Min 1: 15 v ups
Min 2: max plank hold

WOD
2 rounds of both:
1000m/800m row or 800m run
Then
21-15-9
Push press 95/65
Sumo deadlifts high pull

*25:00 time cap

A,
1 Hang Squat Clean + 2 Front Squat + 1 Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+2+1)

B,
4 rounds for time of:
21 Echo Bike Calories
7 Bar Muscle-ups
7 Hang Power Snatches @70/47kg

Once you complete the 4 rounds, ride the bike at a moderate to strong pace till the clock hits 20 mins.

Goal: sub 12 mins (bike at RPE 6-7/10 till 20 mins)

C,
Perfect Push-ups 5x8

Rest as needed between sets.

Add weight or band tension if this is easy. You can challenge yourself by doing these on the rings or with feet elevated for either variation if you like. Sets should be near but not to failure.

D,
3 rounds for quality of:
12 Front Raises, pick load
12 Bent Over Flies, pick load
12 External Rotations, pick load

Complete 2-3 rounds. Use 2.5kg plates or dumbbells.

5x
-run 400m
- 30 squat
- 20 ketrleball 24kg
- 10 box Jump
1 min rest
21:41

1 mile run

Every minute one movement
3 rounds, total 18 min:

10-15 squat
10-15 leg raises
10-15 box jump
10-15 push press
10-15 lunge jumps
10-15 pullup

EMOM 12 20kg käsipainoilla
3x Power clean, 3x Thruster, 3x burbee
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EMOM 18
1. 15x Goblet squat
2. 15x Ski erg
3. 10/16 Alternative DB snatch
4. 15/25 push up
5. 10x single handed OH lunge
6. Rest