At Helsinki

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For time:

21-15-9
Squat jump
7-5-3
Navy Seal

1 rep of Navy Seal:

Push-up + Knee to elbow, R + Push-up + Knee to elbow, L + Push-up + Stand up

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WARM-UP:

15-12-9
Air squat
12-9-6
Push-ups

Then,

2 rounds

1min per side Half kneeling hamstring stretch
1min Chest stretch alt. sides

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Recovery 15 min

Ski/Bike/Row

CLEAN & JERK

8x3 Single arm DB Squat Clean & Split Jerk (L+R)
Rest 2min btw sets

A: Broad jumps 8x3
B: Power clean 3x3 + 2x3 + 2x1
C: Deadlift 5-5-5
D: Bench Press 4x10
E: Seated rows 2x6
F: Cable Shoulder Flys 2set

AMRAP 7 (REPS)
3 Power clean 60/45kg
6 Pull Ups
9 Bar over Burpees

In 10min
Max Assult bike cal.

-Selkä tuettuna

5 x 1 ring pull up / strict MU

5 x max time ring support hold

5 x max time L-sit hold on a box

E5MOM x 4-6 rounds

A) 10 kbs, 20+20m s.a farmer carry + remaining time easy bike
B) 10 doudle kb stoh, 20+20m OH carry + remaining time time easy row

Total 40-60min, ave PK 1-2