Dumbbell Circuit, 4 to 5 rounds, light load, easy pace

6/side Single-arm DB bench press
12 Renegade rows, alternating
6/side Single-leg, single-arm DB clean and press
6/side Single-arm DB hammer curl and press
6/side DB box step-up
Rest as needed after each round

4×6 reps

Go every 2:30

WU: 2 rounds:
45s erg
10 cossack squat alt.
10 crab reaches alt.
10 miniband plank psoas march alt.
miniband plank psoas march:

SET A | 4 rounds
5x hip thrust (2s pause at top)
8-10x banded ab crunch

SET B | 3 rounds
6-8 KB/DKB deficit squat
8+8 banded clamshell
30s wall sit

EMOM9: 40s on / 20s off:
1) KB box step over
2) KB high pull
3) hip thrust hold

Bent over row 4x8 reps

Warm up 6 min
Cossack squat
Walking lunges
Assisted pistol squat
Hollow pulse

Pistol squat 4 x 5 L/R 5-8kg
Negative pistol squat ( 3 sec down) no weight
Bulgarian split squat 3 x 8 L/R 15-25 kg

Toes to bar (kuopio) / Toes to rings (siilinjärvi) technique

AMRAP16 with partner

30 box jump overs
20 push-ups
100 single unders
20 toes to bar / toes to rings

Push press 10-8-6-4 reps, then max reps @ 90%

EMOM for 3 rounds
1) 10-15 Weighted AMSU
2) Max Russian twists
3) 10-15 Ab-wheels
4) (Weighted) Plank hold
5) Rest

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top