Amrap 50min 50kg/25kg. Power clean/ front squat. Push press. Back squat. Push press. = one rep.

Mobility

Wu:
Jump rope singles
High knees run
Back burpees

12min upper Body Emom
Db press
Bent row
Kb sumo DL high pull
Pushups

12min Core amrap
20 bicycle crunches
20 Wb around the world
20 single leg hip thrusters
20 shoulder taps from plank

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

GRT(20)
Run for 20:00 mins or 2 miles

Finisher
50 crunches
1:00 butterfly stretch

A.
Easy pace
Run 1min.
Row 1min.
Bike 1min.

Moderate pace
Run 45s.
Row 45s.
Bike 45s.

• Mobility...

B.
For Time:
Run 5km
Row 2.5km
Bike 5km

Option 2.

Run/Bike/Row
45-75min. Easy aerobic pace

5x 2 Hang power snatch + 1 Power snatch 60-70%

3 rounds
8 cal bike or row
10 seated DB press
10 passthroughs

Push jerk
EMOM x 10
5 reps

WOD
6 RFT
5 burpee box jumps
10 DB push press
15 squats

3 x AMRAP 5:
20 DU
10 Alt. DB snatch 22,5/15kg
10 V-ups

Rest 5min btw amraps.

1 round

100 m DB bearwalk
40 toes to bar
30 ring row

5 rounds

20 sec ring support pito
20 sec pull up hold
30 naruhyppyä