For time:

16 dumbbell walking lunge
32 du
16 double dumbbell hang clean
32 du
16 double dumbbell push press
32 du
16 double dumbbell hang clean
32 du
16 dumbell walking lunge

Rx: 25/16kg

Practicing douple unders
150 jump rope singels (unbroken)
Tabata Abmat situps 7
Russian kb swing 10min, 16kg, 22 rep/min

E3MOM x 4
6 Def SHSPU 20+10kg plates + ab mat
max strict pullups

2-3x

10 devils press
10 alternate v-ups
10 + 10 arnolds press
10 + 10 DB press

E90SEC

5 sets & 5 reps power clean
5 sets & 5 reps push jerk
5 sets & 5 reps pc & pj

6 kierrosta:

4 x mave
20m yoke kanto

"ARROW HEAD"
5 round
AMRAP 3'
6 deadlift 90/60
9 Push-ups
12 sit up
*rest 1:00 between rounds

50 cal row
10 clean 60kg
30 t2b
10 clean 70kg
30 pull up
5 clean 80 kg

1min max effort target burpees

2 Rounds for Time:
20 Strict Handstand Push-Ups or Pike Push-Ups or Push-ups
60 Walking Lunges/ Reverse Lunges
60 Wide-Stance Unloaded Good Mornings
20 Burpees

Three sets of ten lat pulldowns.