"Baseline" for time:
500m Row
40 Air squats
30 Situps
20 Pushups
10 Pullups

Warm Up
2 sets
2:00 cardio (add speed during 2min time, first set easier than second, but you should maximum go like fast pace last 10-20s)
10+10 banded monster walk
10 banded hip bridges
5 push up to downdog pose
3+3 squat strech
6 scapula pull ups + 6 kipping movement + 6 controlled ring row
3 muscle snatch with barbell
3 barbell OHS with 3 sec pause
then warm up sets what needed and hit the OHS sets.

Tempo Fs (31x1)

5x4 @65%

Build to a heavy 5 rep bent over row with barbell
Then -10% for 3 x 5

EMOM/5
5-10 pull ups or jumping pull ups

EMOM/15
1. 12/10 cal erg
2. 4-8 TTB/kipping levers/K2E/Knee raises
3. 50 double unders or 100 single skips

Finisher - 200m farmers carry with 2 16kg
Every time you break 5 burpees

20 Minutes mobility

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

WARM UP + TECHNIQUE 10-15min

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SNATCH PUSH PRESS + SN BALANCE
4[1+1]@up to light weight, pal 2min

--

SNATCH HIGH PULL + SNATCH BELOW KNEE *high pull full foot
6[1+1]@up to moderate weight, pal 2min

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POWER CLEAN + POWER JERK + SQUAT JERK
2[1+1+2]@bb, pal 1-2min

--

POWER CLEAN + FRONT SQUAT + SPLIT JERK
4[1+2+1]@up to moderate weight, pal 2min

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3-POSITION PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3x3@+5kg today best snatch, pal 2min

A) Row and push
EMOM for 3 rounds
1. 20-15-10 DB Gorilla row
2. 10-20 push ups
3. 20-15-10 DB Box step ups
4. 10-20 anchored sit-ups
5. REST
Add more weight for gorilla row and box step up each round!
Maybe Start with 8/12,5 kg

B) a little sweat
YGIG
50 x wallballs 6/9 kg
50 x KB swings OH 16/24 kg
50 x abmat sit ups
50 x KB high pulls 16/24 kg
50 x plate GTOH 10/15 kg
50 x OH lunges 10/15 kg
50 x cal row
Put 10-20 syncro burpees somewhere
Time cap: 20 min

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min