4 sets of:
12 Deadlifts on a plate
6+6 DB snatches
Rest

In pair
200 Cal. Bike/Assault Bike
3000m Row
Max Cal. Bike/Assault Bike until the clock hits 30min

Bench press 15-12-9-6 reps

10 min Emom
1 Hang power clean 75-85%

Pari jumppaa By Wodliiga

A
EMOM 16
Minute 1: 30s Up downs
Minute 2: 30s Glute Hip Thrust
Minute 3: 30s Flutter Kicks in Hollow
Minute 4: 30s Jump Squats

B,
Conditioning ( GO outside ! )
For time:
30-20-10
DB Hang Power Snatch each arm@22,5/15kg
*200 meter run after each round

Timecap: 12 mins

Consistent pace, run should feel similar each round and be similar pace

DB Bench press 4x15 reps

Parasympathetic Breathing: 15 Breaths.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time
10-8-6-4-2
Bench press (225/102)
Power clean (225/102)
5min rest
10-8-6-4-2
Power clean (225/102)
Bench press (225/102)

Conditioning :
21-15-9
wall ball
boksz jump

3 mins rest

15-12-9
single arm devil press
kneeling squat jumps

3 mins rest

12-9-6
DB Clean & Jerk each arm
After each set complete 3 wall climbs

Timecap: 30 mins