For time:
100 steps walking lunge + every minute: 3 burpees

Start with burpees

After this 1000 m row.

24 min alt EMOM
1- 1 power snatch + 1 OHS
2- 15 sit-ups
3- 30 double unders
***Score is weight used

Minor leg day, working on %'s Off an old 1RM. Back squats at 80% (105 lbs 5 sets at 4 reps), eccentric back squats at 60% (80 lbs 5 sets at 4 reps), box jumps at 24" (4 sets at 10 reps in between different groups of exercises), barbell hip thrusts (65 lbs 4 sets at 8 reps), weighted jump squats (30 lbs 5 sets of 5 reps superset with eccentric back squat) and cardio consisting of 5 min stair master at beginning, and 5 min rowing at end.

Push press 5x3.AHAP

AFAP
12-9-6-3 handstand push ups
24-18-12-6 pistols
then
30 squat snatch @30

10 cal bike erg/row (alternate)
10 bar over burpees
5 hang squat cleans

Go every 4:00

reaktiolähdöt, eri settejä

Vuorotellen 3+3 tempaus kahvakuulalla sekä 3 x selkärolli kuulalla, välissä juostaan 40m sprintti
3min tauko
sama uudestaan

75 min

2.Conditioning
A. 8-minute AMRAP
5 (squat) Snatch @ 52.5/35kg (115/75lbs) > 5 HSPU
10 Toes to bar
15 Air squat
Result: 4 rounds + 8 T2B

Active recovery (walk, easy AB/row/ski erg) for 4-minutes before part B

B. 8-minute AMRAP
5 Power clean and jerk @ 70/47.5kg (155/105lbs) > 5 ring dip
10 Pull up
15 Box jump, 24/20″ > box step ups
Result: 3 rounds + 5 ring dips

Active recovery (walk, easy AB/row/ski erg) for 4-minutes before part C

C. 8-minute AMRAP
5 Deadlift @ 92.5/65kg (205/145lbs) > 5 cal row
10 Bar facing burpees > 5 burpees over the erg
Result: 5 rounds + 1 cal row

172/190

COOL DOWN
A. Walk for 5 minutes
B. Lunge and/or Thoracic Flow