Every minute one movement
3 rounds, total 18 min:

10-15 squat
10-15 leg raises
10-15 box jump
10-15 push press
10-15 lunge jumps
10-15 pullup

For time

First
3 Rounds
15cal Ski erg
10 DB snatch 22,5/15kg
5 Bar muscle up

Second
In this one use weight vest
3 Rounds
10 C2B
15 Box over jump 60/40
20 Deadlift 80/50kg

Third
4 Rounds
10m Handstand walk
10 Thruster 45/35kg
10cal Echo bike

TC. 40min

Power Clean
Push Jerk
PC&J

EMOM 12 20kg käsipainoilla
3x Power clean, 3x Thruster, 3x burbee
Tarvittaessa nosta määriä tai pidä huiliminuutti.

EMOM 18
1. 15x Goblet squat
2. 15x Ski erg
3. 10/16 Alternative DB snatch
4. 15/25 push up
5. 10x single handed OH lunge
6. Rest

A: HSPU 4x3 20sec rest between every rep, 2min rest between every set
B: Bench press 4x20@50%

Work up to a heavy complex of

1 power snatch
+
1 hang squat snatch

For time

YGIG

50 t2b
50 snatch @60/40kg
50 t2b
50 bar over burpee

Tc 12min

Rest 5min

Into emom hang clean ladder

3 rounds for Quality:
- 10 GHD sit-ups
- 10 GHD Back extensions
- 20 (10 per side) Seated Twist
- 5/5 WindMills

A,
5 rounds for time of:
10 Alternating Front Rack Lunges@ 70/47kg
15 Pull-ups
10 Dumbbell Snatches, @32/22,5kg
15 Toes-to-bars

Goal: sub 15 mins

B,
4 rounds for quality of:
Reverse Sled Drag, pick load 15m
Alternating Bird Dog, 20 secs
L Lateral Sled Drag, pick load 15m
L T-Balance, 20 secs
R Lateral Sled Drag, pick load 15m
R T-Balance, 20 secs

24 Jumping Bar MU
every 6 stop and do 10 front squats @65lbs