30 Lateral Burpees over DB/KB
-- then --
3 rounds of:
DB/KB Overhead Lunge, 22.5/15kg kg, 12 alternating steps(6/6)
DB/KB Overhead Lunge, 22.5 kg/15kg 12 alternating steps (6/6)
Handstand Walk, 10 m /5 wall climbs
-- then --
30 Lateral Burpee Over DB/KB

EMOM 12
Min 1: 40 m D-Ball carry on chest (heavy ball)
Min 2: Double DB Push jerks 10 reps
Min 3: 12 T2B

5 x unbroken tng complex ( Every 90 sec)
Power snatch + Squat snatch + OHS @75-80% of 1RM snatch
Ideana nostaa viime viikkoiseen painoja mikäli mahdollista.

3 rounds:
10 BW back squat
15 push-ups
20 abmat sit-ups

1) row, bike, ski...
2) 4+4 alt DB Snatch + Box over jump
3) rest

1) Row/bike/Shuttle Run/Burpee/DU...
2) 5-10 Wallball + 5-10 KBS
3) rest

Chip away for time:

50/35 Cal Row
50 HSPU
50 T2B
50 Box Over 24"/20"
50 DB OH Lunge (Left Arm) 22,5/15kg
50 DB OH Lunge (Right Arm)

TC 20min!

10 min amrap

30 DU
1 Bar MU
30 DU
2 Bar MU
30 DU
3 Bar MU
etc..

L1:

30 DU
2 C2B
30 DU
4 C2B
30 DU
6 C2B
etc….

Accessory 3 rds for quality:

Sumo Deadlift 10 reps (3 sec tempo down) V3
D-ball hold on chest 40 sec (heavy ball)
-rest 1 minute between the movements

Kettlebell "DT"
3 Rounds For Time

12 x Double KB Deadlifts

9 x Double KB Cleans

6 x Double KB Push Jerks

(RX men use 2 x 32 kg KB, RX women use 2 x 24 kg KB, scale as needed)