Every 3 Minutes until failure
Row 20/15 Calories
12 Thrusters 115/85lbs
3 Pull Ups
Rest remainder.
Increase Pull Up reps by 3 each interval.

Feel free to add another 3mins if you feel you need the added time to get sweaty and breathing well.
EMOM x 12mins
1st - 3-4 Single Leg Box Jumps/Leg (Start off low and build only if you are confident)
2nd - 6-8 Barbell Good Mornings (light loads - focus on stretching and activating your hamstrings and glutes)
3rd - Row 20sec HARD (get that breathing going)

Saturday

1RM in 20min:

3 position Clean (high hang, hang, floor) + Split Jerk AHAFA

Ohje: Hae päivän maksimi kahdessakymmenessä minuutissa. Rinnalleveto kolmelta korkeudelta (korkea riippu, riippu, maasta) ja työntö saksiin.

Tabata 4'
Strict Chin Ups / Plank
+
Tabata 4'
Ring Rows / Squat Hold

3rds
10x KB/DB over burpee
10x KB/DB swing
10x KB/DB over burpee
10x thruster

rest 2min. between rds

In 10 Minutes
Find 1RM Push Press
Then
In 10 Minutes Find 1RM Split Jerk
(Use Rack or Blocks.)

Friday

3 RFT:
50 Air squat
7 MU
10 H.P.Clean (60/40)

(Time cap: 15min)

4 sets:
10 Tempo Overhead squats @ 3211, you choose the weight. It should be light to moderate. Focus on hitting full depth, keeping your heels down and maintaining an "active" shoulder position. Use a PVC pipe if needed to achieve this.
rest 1:00
10 Strict Handstand push-ups (Scale with seated DB press).

rest 1:00