"Strength (load)

Back squats
4 rounds:
4 x 2 back squats with 30s rest between sets.
3:00 min rest between rounds. As heavy as possible/form allows.
"

10 min. kipping pull up / c2b / mu practice

And then:

E90SEC
6 x 5-10 pull up / c2b / mu

• add reps from previous workout

3rds of accessories:

10+10 copenhagen adductors
8+8 weighted box step ups - lower leg on slightly touches the ground
15 banded hamstring curls
15 cyclist squats. Timecap 15 min.

5 kierrosta raskaan kahvakuulan kanssa
15 maljakyykky
30 venäläinen swingi

Aikaraja 16min

8 Min AMRAP;
10m Handstand walk /scaled 3 wall walks
10 T2B
15 power snatches 40/30

4 Minutes Rest.

12 Min AMRAP;
15 OHS 40/30
20/15 cal Row or bike

Total time 24 Minutes.

If it's a big class then go in 2 groups and switch the order.

Max effort push press with bands
5-4-3-2-1-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point extend your rest to 2min between sets.
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

AMRAP 12

6 Clean
6 Front Squat
6 Jerk
6 Hang Clean

60/42,5kg

5x2 Snatch doubles

AMRAP 35 (REPS)

30 Kettlebell Swing 32/24kg
50 Push Ups
30 Box Jumps 24/20"
50 Pull Ups
Run 450m
30 Burpees
50 Air Squat
30 Wallball 9/6kg

Every 2 min x 5:

5 back squats - start from 100% C&J max, add 5-10 kg every round

Go heavy!