For time
50 Double Unders
50 Thrusters 42,5/30kg
40 Double Unders
40 Pullups
30 Double Unders
30 Handstand Pushups
20 Double Unders
20 Bar Facing Burpees

3 rds for time

400m run
20 single arm press 10/10
Rest 30 sec

Floor press
5x76,5%
3x81%
1+ @ 85,5%

3-position clean (floor, below knee, above knee)
Aim for a little heavier than last week, around 75-80% of 1RM clean. Do 5 sets.

4 rds with moderate effort:
250/200m row
rest 30 sec
10 goblet squats
10 jumping lunges (5/5)
rest 30-45 sec

Weighted pull/ chin ups
5x60%,
3x65%
2x70%
2x1x80%

Working in pairs: YGIG
300 DU's YGIG
100 Deadlifts 70/50kg
30 synchro Air squats
80 Front Squats
30 Synchro air squats
60 hang power cleans
30 synchro air squats
40 STOH
30 synchro air squats
20 clusters
30 synchro squats
1500m Row

Time CAP! 35 Mins

Snatch Triples. Drop and go. Snatches anyhow (power or squat)

Every 90-180sec

Sets 1-2@ RPE 3 (70%)
Sets 3-4@ RPE 3+ (75-80%)
Sets 5-6@ RPE 4 (85%)

Try to add 5-10% loading compared to last week.

1000 m run (kortteli)
20 Power cleans
20 lateral burpees over the barbell

800 m run (takkapolku kyltti)
15 Power cleans
15 burpees over the barbell

400 m run
10 power cleans
10 burpees over the barbell

L1: 42,5/30kg
L2: 52,5/35kg

TC: 23 min

Split jerk
3x4x70%
3x2x85%