1) Monostructural
2) Alternating rounds: 4-8 Devils Press / 3-5 sandbag over shoulder
3) Rest

Work up to heavy 5RM Back Squat
+
1x Max reps @90% of 5RM

4-5 rounds:

• 3 power snatch 60/40kg
• 12 reverse lunge (6+6)
• 6 ohs
• 12 reverse lunge

Rest 1min after each round

Every 90 sec
1 x clean & jerk
add weight every round
For 15 minutes, 10 lifts

Rest 5 min and then do the EMOM

Skill-WOD

For quality (use max 15 min)
50-40-30-20-10 double unders
Between sets
16-14-12-10-8 toes to bar

Levels:

Expert: all sets unbroken, rest about 20-30 sec between sets. Under 10 min without dying.

Advanced: split reps as needed and rest as needed. Under 15 min without dying.

Beginner: scale the movement (knee raises) and reps as needed. Single unders x 2 or 90 sec of double unders practise every round. Use 15 min

21 min EMOM

1 min: row cal (jätä väh. 20 sekuntia lepoa)
2 min: farmers walk single hand 40 sec
3 min: 5-15 ring push ups (or regulars)

This is deload-workout so take it easy

Mobility:
- alakerta (koutsi ohjaa)

AMRAP 3 x 4 Rounds :

25 Kettlebell Swing 32/24kg
15 Wallball 20/14p ( 10/9 ft )
Max Calories Row & Bike ( Alternating Ergo between rounds )

Rest 2 minutes between rounds.

-Score total calories

4 sets of
10/arm Standing DB/KB Bent Over Rows

EMOM x 40

1) 6-16cal row
2) 6-16cal bike
3) 6-16cal ski
4) 20-50 DU

For time:

30-20-10
Db snatch 22,5/15kg
ttb

(Fitness 20-15-10)