6 sets of 2 Power Clean + Jerk every 90s.

Lankkupenkki 8x3 (noin 80%)
Sotilaspenkki 3x15-20 (ylileveä ote)
Leuanveto 50 toistoa (vastaote)
Etunojapunnerrukset 150 toistoa

As many reps as possible

5 minutes ski
5 minutes row
4 minutes ski
4 minutes row
3 minutes ski
3 minutes row
2 minutes ski
2 minutes row
1 minutes ski
1 minutes row

Result is total meters.

7 min AMRAP

5 power clean 40 kg
20 m front rack lunge 40 kg
30 DU

Toinen tekee, toinen tuomaroi

8 rounds
run 400
rest 90
total time not including 8th rest

Baseline: ROM Drills. Row 500m, then 3 rounds (45#) of 3x power snatch, 3x hang snatch, 3x snatch.

Strength: Work up to 1 RM power snatch
75x1 / 115x1 / 115x1 / 125xfail

Stamina: Chipper, not timed: 10x power snatch @ 95# 1 RM, 100x KB snatch (25#) (50per arm), 500m farmers carry (35#)

For time:

500 m row

3 rounds
8reps bench press 80kg
2 reps turkish get up 32kg kb
8 reps hang power clean

500m row

Run/jog 20-25 min, then perform four tabatas:
Push-up tabata
Ab-Mat tabata
Superman rock tabata
Air squat tabata

Count reps

Push press 5 sets of 3+
AHAFA. Rest 3-4 min between sets.

Accessories:
3 rounds:
10/side windmills. AHAFA
5/side 1-arm ring-rows
1 min plank holds