For time:

5 rounds

5 clean & jerk (70/50 kg)
10 chest to bar pull ups

1st @ 40%
2nd @ 50%
3rd @ 60%

Metcon (time)
For time:
50 Calories row
30 Supine ring-rows
15 Toes to bar

Timecap: 5 minutes

Rest 5 min

For time:
15 Toes to bar
30 Supine ring-rows
50 Calories row

Timecap: 5 minutes

Accessory:
10-20 minutes of stretching/mobility work on one area of body.

For time:

20 C2B
20 ring dips
20 Pull ups
20 ring push ups

Scale chest to bars and pull ups with a band. Ring dips can be scaled with static dips and ring push ups with normal push ups.

5 rounds for quality

3 + 3 turkish get ups / hand
3 skin the cats
3 inchworms with 10 sec hold

40 Min EMOM (10 Rounds )
1. 15/10 cal Row (45 sec max!)
2. 10-15 burpees
3. 20 Wall balls
4. Rest

This is going to get tough! Find the right numbers and try to stick with them.

Post a breakdown of cals and reps

4rds
20 Wall ball shots 9/6kg
12 C2B
8 Hang pc+push jerks

L1: 50/35kg
L2: 60/42,5kg

TC:15min

21-15-9, aikaraja 5min

Kahvakuulatempaus
Istumaannousu

10 Min EMOM

10 Front rack lunges (same weight as last week)

Add another 5kg to previous total (90%+5+5kg)
Please talk to the coaches if the last cycle was tough or you missed sessions!

Week 1: 65% x 5, 75% x 5 85% x 5+

Push on the last set and post reps.