4min jog
1000m row 4:05min
3*12 upperbody raise on GHD
DL: 10*60kg 10*100kg 7*120kg 7*120kg
3*10 push-ups
4*20sec ab hold
4*20sec superman
3*60kg trapbar carry 80meters

3 SETS x 4 MINUTES AMRAP
2-4-6-and so on...
Hang Power Clean + Overhead @ 42.5/30kg
Box Jumps @60/50cm

Rest 1:30 btw Sets-
Reset to 2/2 at the start of each AMRAP.

Goal: round of 8+ in each set

Alvan omajumppa

1@climb to the maximum of the day, rest 2min

EMOM 6 @ increasing pace
1) BikeErg
2) Row
+
2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
+
Build up to workout weight for the power clean and jerk
* Between sets: bar muscle-up drills
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
2 Rounds
200m Row @ target pace
7 Box jump overs, 24/20″ (step down)
5 Power clean and jerks @ workout weight
3 Bar muscle-ups

– Rest 0:30 between rounds –

Team of 2

For time
100 Partner wb
80 T2b
60 Burpee to target

Every 4 min (inc start): 500 m Row

Timecap: 40 mins

2-4rounds:
10+10 Db bicep curl
10+10 Db seated press

Back squat 1 RM, then sets @ 80%, 70%,60% (choose reps)

Romanian deadlift 3x8 reps

Bench press 2 RM, then sets @ 80%, 70%,60% (choose reps)

Snatch Waves
EMOM12
1) 3 Squat Snatches
2) 2 Squat Snatches
3) 1 Squat Snatch

Add weight after every round
Last round @ 80%