10 Front Squats (85/60kg)
20 Chest to Bar Pull-Ups
50 Double-Unders

Weightlifting

front squat: 3, 2,1, 1, 1, 1.
Snatch: work up to 85%x1x5 sets
Clean and jerk: work up to 80%x1x5 sets.
Snatch balance: 1, 1, 1, 1, 1
Back squat: 3, 2, 1, 1, 1, 1, 1

EMOM20
Odd: 10 back squats 100/70kg
Even: 15 KBS (US) 32/24kg

5 x 3 pystypunnerrus

1. High Pull
2. Muscle Snatch
3. Power Snatch
4. Squat Snatch

3 x 8

Lepoja.

1-3 köysikiipeily
10+10 lantionnosto (jalka pallon päällä)
10 kuppipidosta supermaniin
5 tiukka leuanveto
Kumpparikävely
10 lapapunnerrus

5 x
5 Russian Dips https://vimeo.com/177465931
+
15 push-ups https://vimeo.com/175327607

5min easy Run

2 rds:
5 DL
5 FS
5 SP

2 rds:
3 High hang power clean
3 Hang power clean
3 Power clean

1 rnd:

200m Run hard + 5-7 Power cleans

B.
3 rds:
800m Run
21 Power cleans (60/42.5)

Time cap 16min.

C.
Cool down:
Romwod / foamrolling