Back squat five times seven, use the same weights for all sets, around 80% from max.

5min amrap
5x HSPU
10x Box jump overs
3min rest
5min amrap
5x Hang power snatch 35/25kg
10x burpees
3min rest
5min amrap
5x Double Kb front squats
10x Push ups

cross-country skiing

Rest day

5 rounds for quality

8 thruster light
10 GHDsu
8 wall ball 6 kg
10 t2b
8 hip thruster moderate

"Top Down"
With a 12:00 Time Cap:
1 Round:
50 Barbell Burpees
40/30 Calorie Bike
30 Squat Snatches 50/40

Time Remaining: Build to 1RM Hang Snatch

Accumulate 3 Minutes Of HS Hold

Rest 1 min

Then 8 min AMRAP
10 Squats

10 Box Jumps

10 Knees to Elbows with Kip

Rest 1 min

Accumulate 3 minutes in plank hold

CNJ MAX
Clean pull 5x2
Dumbell strict press 5x4

Two 10 minute amraps without a break between - Go straight from Workout 1 to workout 2

Wod 1 - 10 min amrap

• 12 Wallballs
• 6 Chest 2 bar

Wod 2 - 10 min amrap

• 12 Burpees
• 6 Toe 2 bar

Score is total amount of reps performed

Hauiskääntö vuorokäsin

4x20