5 sets:
Against two minute clock
300/250m row
Rest of the time max reps push ups

*do this with partner, both will do 5x 2 min amraps. "You go, I go style"
*Score is push-ups, record own push-ups, not together with partner.
*reset the monitor every time.

7 min EMOM, 3 power snatch, 60-70%

7 min AMRAP

1 pull up
1 chest to bar
1 knees to elbows
1 toes to bar
1 bar MU
2 pull ups
2 chest to bar
2 knees to elbows
2 toes to bar
2 bar MU
...

Scaled:

1. Exclude bar MU
2. Exclude chest to bar

Back Squat
5 - 3 - 1

voimistelua ja kehonhallintaa

Rope climb, Legless, Rope climb from L-sit

5x (3-position snatch)
- mid thigh, above knee, floor

Run 400m,
30 STOH (70/50kg),
Run 400m

7 rounds for time:

5 x clean (70 % of 1 RM clean)
3 x front squats
5 x box jumps (60/75)
1 min rest

3 x hang clean + clean + 2 x split jerk, suitable weight