8 rounds for consistency:
8 DB burpees
8 DB alternating box step ups
16 sit ups
250/200 m row
60 s rest

Strict pull ups

4-4-4-4-4

Go every 2:00

---

3 sets x AMRAP 3:

6 bar facing burbee
6 hang power cleans
6 STOH
6 front squat
AMRAP wallball shots

Rest 90s between sets

-5-8 kipping leg raise/ t2b

3 rounds for time:

10 DU's or 20 single unders
20 air squat
30 sit ups

TC7 min

tall snatch practice

power snatch + snatch balance practice

6'EMOM:
1 power snatch + snatch balance

For time:

24 Wallballs
23 Abmat sit-ups
22 Burpees
21 Air squats
20 DU
19 DL 60/40kg
18 KBS 24/16kg
17 Back extensions
16 Box jump over 60/40kg
15 Pull-ups
14 Single arm OH walking lunges DB 22,5/16kg
13 Push-ups
12 Clean & jerks 60/40kg
11 GHD sit-ups
10 HSPU
9 D-ball over shoulder 60/40kg
8 T2B
7 Snatch 60/40kg
6 Pistol squats
5 C2B
4 Thrusters 60/40kg
3 Devils presses 2x 22,5/16kg
2 Wall walks
1 Rope climb

Practice kipping for 10-15min.

A) Strength 5 rounds

7-6-5-4-3-2 Front squat
In between:
7 weighted situps

3 Box jumps


B)
3 rounds, IGYG, split the reps

40x DB hang clean & jerk (12,5/ 8 kg)

30x DB lunges

20x plate row

10x push ups

10x burpees
1 min rest between rounds

Hang squat clean 3 RM

3x 12 Ring row (voima)

”2min