5 rounds

5-10 push ups
15 abmat situps

Box step up w dumbells 4x10(5/5)

Every 3 minute × 5 rounds:
15/12 calorie Bike or Row
10 d ball clean 40/30
5 Thrusters 60/40

3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold
Rest 2:00 between sets.

3 Rounds:
12 Burpees
18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
12 Double Dumbbell Power Snatches (50's/35's)
18/12 Calorie Assault Bike

Directly into…

3 Rounds:
12 Devil Presses (50's/35's)
18 Calorie Air Runner

Kilos: 22.5's/15's

Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
1 Legless rope climbs

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up

Minutes 10-15:
5 Strict Ring Dips
5 Strict Toes to Bar

2 Power snatch + 2 OHS
1 Power snatch+ 1 low hang squat snatch
Front squat 6-5-4-3-2

4 rounds for time

30 box jumps
15 toes to bar

then

3 x

600 m row easy
työ:lepo 1:0,5

Accessory work for quads, buttocks and tights.

For quality:

Glute Bridge 3x8-10
Banded Good Morning 3x15-20
Cossak Squats 3x8 per leg

Start smaller weights and build up trough weeks 1-8.

12 Burpees Over Dumbbell
18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
18/12 Calorie Assault Bike