15 min for quality:

10 kip swings
3 kipping pull-ups/kipping half pull-ups or 3 butterfly pull-ups/half butterfly pull-ups
10 hollow hold banded press down
5-10 kipping ring rows or 5-10 kipping pull-ups

3x

3 tall snatches

15-40kg

15 min for:

3x3 kip swings + 3 knees to elbows + 3 straight leg raises
15 banded pull downs for lat activation
15 archrocks
5-10 leg elevated ring rows

14 EMOM:

1. 10-15 abmat sit-ups
2. 1-2 rope climbs

15 min for DU skills:

20 fast jumps to 10kg plate
15+15 single leg calf extensions
3x unbroken sets: 5 single unders, 5 DU or 5x unbroken sets: 3 single unders, 1 DU
3x speed ladder

10 - 10 - 10 - 10 - 10

Front rack tempo squats - 2s down, 1s stop, explosive up,

Use double DB or KB or normally barbell. Easy weight

Timecap 12 min.

Every 2 min x 6:

3 squat cleans + 1 split jerk

Start from 50% of C&J max - build in weight

4x 2 min ON/2min OFF:

2 rope climbs
5 snatches 70/50 or 70% of snatch max
Row for calories.

Score is rowed calories.

3 kierrosta:

10 ring rows
10 bicep curls with barbell
10 easy bent over barbell rows

6x

2 cleans + 1 front squat + 1 split jerk

60-60-65-70-70-75% of clean max.