3/6/3/6/3 @74%-84% 1RM

Back Squat 3x5@65-75%
(RPE 3)
Rest as needed between.

For time

A,
Hang Clean & Jerk 2-2-1-1-1

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

B,
Teams of 3 - For time:
Med Ball Run@9/6kg 800 m
60 Deadlifts@143/102kg
40 Strict Handstand Push-ups
20 Back Squats @143/102kg
10 Rope Climbs

Teams of 3 work to accomplish the work. Break reps up as much as you want but you need to finish one exersice before moving onto the next.

Goal: Sub 20 min

A,
Week 1
Bench Press 1x5 at 65% 1RM
Bench Press 1x5 at 75% 1RM
Bench Press 1x5+ at 85% 1RM

Rest as needed between sets.

B,
50-35-20 reps, for time of:
Bike Calorie
Burpee

The regular test for this would be a 10 min effort for max calories. Results being the following:
Male >100, Female >70, you are entering into your program with a ‘less than average’ level of conditioning
Male 101-150, Female 71-130, you are entering into your program with an average level of conditioning
Male: <150, Female <130, you are entering into your program with an ‘above average’ level of conditioning

Goal: Sub 15 min

C,
Complete as many rounds as possible in 6 mins of:
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs
Banded Lateral Walk, L 7,5m/R 7,5m
10 L/10 R Banded Hip Extensions

A,
Big Clean Complex

6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

One set consists of all 12 reps

B,
AMRAP in 5 minutes
Squat Cleans @70kg
Jerks @70kg

For time
1,2,3..19,20 sets
Deadlift 1,5x BW
Bench press 1x BW
Squat clean 3/4x BW

Complete each round in the same order first 1rep each and second 2reps each… until you have completed 20 rounds.
You will get 630reps total and 210reps each.

Warm up:
10 min easy run, every 2min perform:
a) 10 air squats
b) 5 burpees
c) 10 good mornings
d) 10 cossack squats
e) 20 arm circles
Workout:
20min AMRAP
100m run
10 burpees
200m run
20 push ups
300m run
30 V-ups
400m run
40 air squats
You can modify distances to minutes aswell (1-2-3-4 min)
If done indoors, you can modify running to Double unders or rowing/biking/skii-ing if you have ergos available.

Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – 30/25 cal row
Station 2 – 50 double unders + 30 s HS hold
Station 3 – Ski 500/400 m
Station 4 – 25 sit ups + 15 DB push presses

"Jumping Annie" 12'min Tc

Treenaaja

10-20-30-40-50 double-unders
10-20-30-40-50 abmat sit-ups
1-2-3-4-5 Barbell back rack squat jumps 20/15kg

Kuntoilija

100-80-60-40-20 Single-unders
30-25-20-15-10 abmat sit-ups
1-2-3-4-5 Squat jumps 20/15/10kg