15min running high pace + 30min circuit training

100 min

1.WL
A. EMOM10:
1 snatch, build up
- 32.5 kg - 52.5 kg

B. Every 3 minutes x 4
2 x 1 Power clean into 1 Push jerk
x 75-80 %/ 1-1.5 reps in the tank
- 47.5 50 52.5 52.4

C. EMOM7
1 Below the knee squat clean + 2 High box jumps
- 40 45 50 55 60 62.5 65 kg

2.CTB
EMOM10:
1) 6 CTB
2) easy bike

12 min emom

15-30 s HS hold/walk
1-2 rope
8 ring row/ kulmasoutu
8 T2R

Bench press 10-10-8-8 reps

Bent over row 3x10 reps

For time

10,9,8..1 Thruster 60/45kg
1,2,3..10 Bar muscle-up

TC.20min

60 min
Aerobic work
60 s. run/60 s. walk
8.45 km
HR 123/158

Rest day, sick

Rest day, sick

3 Sets: (18 min)
Set 1: Max. unbroken Strict presses @85%
Set 2: 80% of Max. UB Strict presses @85%
Set 3: 70% of Max. UB Strict presses @85%