For distance:
Weight Vest Run, 9/6kg : 1x 20 mins
-- then --
Run

Run 10 mins out and back with a weight vest. Ditch the vest back at your starting point and run out to your turnaround point and back without the vest. Find a trail if possible!

Bodyweight Version:
If the weight vest is not possible, run out and back twice trying to match what you did the first time. Find a trail if possible!

Conditioning :
21-18-15-12-9-6-3 Reps for Time
Dumbell Squat Clean@2x 22,5/15kg
Double-Unders
Dumbell Deadlift
Dumbell push up
Start each round with a 50 meter Burpee shuttle run

Timecap: 30 mins

Warm up

Spiderman lunge rotations
Russian baby makers
Plank overhead reaches

Part A

5 rounds

Single arm ladder

1-2-3
Row
Swing
Clean

2 min rest

Part B

10 min AMRAP

1-2-3-4....

Russian swing
Headcutter

Every time you rest (put weight down) complete 7 press ups then start back at 1 rep

Part C

3 sets

10-20 plank wall up
20-30 sec side plank

90sec rest

EILINEN / LEPO / 60 min PK-LENKKI

10-1 db snatch @22,5
20-2 cal ski
5 cleans each round @70

2:00 3-Way Foam Thoracic Spine
3:00 of Parasympathetic Breathing

A,
Every 1 min for 9 mins, alternating between:
3 Snatches, 70% 1RM
2 Snatches, 80% 1RM
1 Snatch, 90% 1RM

B,
For quality:
6 L/6 R Eccentric Bulgarian Split Squats, 6 secs
Pigeon Stretch, L 1:30-2 mins/R 1:30-2 mins
Sprinter Stretch, L 1:30-2 mins/R 1:30-2 mins
-- then --
2 rounds of:
10 Tempo Goblet Squats, pick load
10 L/10 R Single Leg Hip Extensions
Sled Drag, pick load 30m
-- then --
5 Eccentric Pull-ups, 6 secs
Banded Tricep Stretch, L 1:30/R 1:30
Lacrosse Ball Pec Smash, L 1:30/R 1:30
-- then --
2 rounds of:
15 Bent Over Rear Delt Raises, pick load
20 Banded Straight Arm Lat Pull Downs
10 Tempo Dumbbell Floor Press, pick load

Tempo Goblet Squats- 3 secs down and up
Sled Drags or Banded Glute Marches, 45 secs
Tempo Dumbbell Floor Press- 3 secs down and up

150 min
Warm up + COS 20 min
- 10 TTB

1.HSW
- 13 m.

2.Snatch
A. 1 RM

3.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8 > 40 reps

B. Ring muscle up
- 11x1 + 3x2 - 17 reps

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition - 15 reps

D. False grip top of pull up L-swings with transition
- Accumulate 15-30 reps in sets of 3-5 - 16 reps

4.Strength
A. 5 sets:
KB Bulgarian split squats x 6+6 - 16 kg
Incline DB Bench press x 6-8 - 8x20 7x25 7x25 8x25 8x25 lbs
Ring face pull x 8-14 - 8 8 8 8 8

A,
Pause Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause 3 secs in the receiving position of the snatch.

B,
Behind-the-Neck Snatch Grip Push Press 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
3 rounds for time of:
21 Wall Balls @12/9kg
9 Power Cleans @84/57kg
21 Chest-to-bar Pull-ups

Goal: sub 13 mins

D,
GHD weighted Sit-up 15-12-9-6-3, using same weight per set
Weighted Hip Extension 15-12-9-6-3, using same weight per set

Alternate movements each set.

Every 4 mins x 4
300 m run
20 box step ups (with weight)
10 KBS