On the minute for as long as you can go: sets have to go unbroken and be done in one minute.
3 Cleans - 3 Front Squats - 3 Push Jerks
@60-65% of Power clean & Jerk 1RM

On the minute for 30min:
A.) Max cal row (20)
B.) 15 Burpees over rower
C.) 15 KB swings (24kg+)

105 min
Warm up

A.
Not done, instead MU practice for 10 min

B.
Every two minutes, for 20 minutes (10 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
25 25 27.5 27.5 30 32.5 32.5 32.5 35 35 35

C.
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80%
25 35 40 42.5 45 45 47.5 47.5 47.5 50 50 50 52.5 52.5 52.5

D.
Three rounds for time of: > 2
Run 800 Meters > 600 m
10 Hang Squat Snatches (135/95 lbs) > 25 kg
20/15 Strict Handstand Push-Ups > 10 HSPU abmat
Results: 8.28, 8.17 = 16.45
165/181

Aerobic work for 30 min
Row for 30 min
6300m, 2.23.3/500m
avg HR 138

Telinevoimistelukurssi, 6. kerta 90 min
Alkuverryttely + taidot permannolla
Liikkuvuus
Nopeusvoimaharjoitus kuntopalloilla, hypy
Harjoitteet nojapuilla, käsinseisonta puolilla

3 x : 200 m row, 10 wall ball, 30 DU, 3 dbbbso

A.
Every 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat @ 90% of your 1-RM Clean

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 30X1 35 lb
Rest 45 seconds between legs, 90 seconds after the set
Single-Arm DB Row x 8 reps each arm @ 2111 35 lb
Rest 90 seconds

C.
Every three minutes, for 24 minutes (8 sets) of: > 4 min, for 32 min
Row 250/200 Meters
30 Double-Unders
15 Wall Ball Shots (30/20 lbs) > 10
5 Dumbbell Burpee Box Step-Overs (55/35 lbs) > 25 lbs
Results: 2.48, 2.42, 2.53, 2.42, 2.45, 2.43, -, 2.46
172/187

D. Own additional:
Vipunostot sivulle 8 x 10 lbs
Hauiskääntö 8 x 20 lbs

4 rounds of:

2:00 ME Rope Climbs 15′
:30 Rest
2:00 ME Burpee Box Jumps 24/20″
:30 Rest

For time

Row 1000m
50 wallballs
40 KB swing 20kg
30 ghd situps
3x
15 pullups
5 thrusters 50
15 t2b
10 box jumps

1km run
100 KB swing 20kg
1km run
50 alternating KB snatches 20kg
1km run
25 burbees
1km run
5 ropeclimbs
1 km run

Amrap 16

12 ghd situps
2 bear complexes 60kg

15 - wall balls
15 - sit-ups
30 - mountain climbers
15 - rounds about a
*Burpee kicker