For time:

30 Alternatin Turkish Get Ups

then

30-20-10

Box Jumps (30/24)

Kettlebell Swings (53/35)

Strength: Pull-ups

WOD:
21-15-9:
-Right-arm DB power snatch
-Left-arm DB power snatch
-Toes-to-bar

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Pullups:
weight(reps)
BW(5)
10(5)
15(5)
20(3)
25(3)
30(3)
35(1)
40(1)
45(f)
40(1)
BW(10)

WOD: 12:40 with a 35# DB.
Stole this one from CF football, but they prescribe using a 53# kettlebell. Rough workout, but I'd like to try it again, because I expected to be much faster than I was.

12 EMOM
2 Power clean
2 Front squat

Eilinen/Lepo

WOD 1:
5 round for time of:
15 thrusters
30 double unders
400m run

WOD 2:
5 rounds for time of:
15 thrusters
30 double unders
30 burpees

WOD 3: (Beginners)
5 rounds for time of:
15 squats
15 sit ups
15 push ups

Beginners do WOD 3. All others do WOD 1 unless you have an injury preventing you from running, then do WOD 2.

Tempausveto, 3x5, 120% tempaussarjan painosta

5 x tempaus riipusta + maasta, AHAP

Double Tabata x 2

First Set
- Back Squat
- Front Squat
- Overhead Squat
- Lunges

Second Set:
- Wall Balls
- Mini Band Walks
- Squat Box Jump
- Walking Lunges

Do both sets twice, resting +-1 min between sets. Use a bar with light weights +-40% of 1RM so you can keep the volume up in the first set. This is aimed at adding volume and fatigue.

Total 90min
A. WU 500m row, 40 abs & backs, mobility
B. Olympics
Barbell WU

1. Tempaus nousu 1-2 max

2. Työntöveto 2x maasta taskulle + 2x riipusta polven alta, olkapäät ylös ja potku
   80% 90% 100% 110% 45kg 50kg 55kg 62.5kg

3. Abs & backs
   Back extensions 3x12x60kg
   4x10-15: jalkojen lasku, weighted situps 5kg, rutistus 5kg, kahvakuularutistus 20kg KB

Choose ONE of the following sports

Swim 1200m TT

Bike 15M TT

Run 5k TT

Row 5k TT