5 Deadlift (115kg)
30 Kcal row
30 DB snatch (alt.) (18kg)
4 Deadlift
20 Kcal row
20 DB snatch
3 Deadlift
10 Kcal row
10 DB snatch
2 Deadlift
5 Kcal row
5 DB snatch
1 Deadlift

Amrap 40'

. Push up x30
. Front squat x20 (52kg)
. Push press x20 (52kg)
. GHD sit ups x30

Strength:

A, Banded Sumo Deadlift
10-8-6-4-2 @build up

B, 3 sets:
- Narrow Heels elevated lumberjack squat x 6-8
- Single Leg Banded Hamstring Curl x 12 / 12

C,
In Teams of 2:
EMOM 12
Min 1 - P1 : AMRAP cal Bike / P2: AMRAP Box Jump Overs
Min 2 - P2: AMRAP cal Bike / P1:AMRAP Box Jump Overs
Min 3: Rest

Score : total cals + total box jump overs

For quality, but minimal rest
60 Bench Press 100/60kg
60 Strict Pull Up
split as you want

2-3 rounds, 30-40sec on/20-30sec off
-flutterkick
-kylkiavaukset
-plank hold/plank walks
-v-up/crunch

A,
Back Squat 1x1

Use the heaviest weight you can for the set.
20 min to build up to a max for the day.

B,
As many reps/distance as possible in 18 mins of:
Run, 3 mins
Bike Calorie, 3 mins
Ski Erg Calorie, 3 mins
Run, 2 mins
Bike Calorie, 2 mins
Ski Erg Calorie, 2 mins
Run, 1 min
Bike Calorie, 1 min
Ski Erg Calorie, 1 min

C,
Every 1 min for 10 mins, alternating between:
5 Strict Muscle-ups
10 Strict Handstand Push-ups

A:Power snatch + double squat snatch 3x3
B: Squat clean+ low hang squat clean+ spilt jerk 3x3
C: Clean pull max.

4 Rounds for time:

300m run
20 DB/KB hang clean & jerk (alternating)
10 box jump

-time cap 18 min-

Clean
6 x 2 @ 65% of max clean

Snatch high pull
5 x 2 @ 80% of max snatch

Push press
5 x 1 @ 60% of max push press

Optional accessories
Giant set x 3
10 RDL’S
10 banded hamstring curls
10 calf raises
10 BW lunges

EMOM 15
1. 8-12 pull up/ ring row
2. 8-12 push up
3. 6-8/ 6-8 shrimp squat/ pistol squat