Thruster
Build to a Heavy Set of 3 from Rack in 20min

:20 Seconds Max Ring MU/C2B/PU
:40 Seconds Rest

1) Row/Assault/Ski...
2) 5+5 Single Arm Thruster + box jump over
3) rest

In a 5:00 Window:
Row 750 Meters
Remaining time: Squat Cleans (70/52.5kg)
Rest 5:00 + Repeat
- Score = total squat cleans completed

Beginner Option:
In 5:00 Window
Row 500m Remaining time
AMRAP: 5 Squat Thrusts 8 Goblet Squats (45/25lbs)
Rest 5:00 + Repeat

Good morning: 5 x 5, adding weight if form permits. Rest 90s.

40 minutes for sweat

single arm kb thruster 10+10, light weight
40 medball clean 9/6kg
5 rope climb (7 rope lower)
400/350m row
40 sit ups
3 skin the cat

4 rds
200m run
12 Power cleans
12 V-ups

Timecap 13 min

L1: 50/35kg
L2: 60/40kg

Tempaus 1RM + valakyykky

4-7 rounds, go by feel:

30sec ON, 30sec OFF

1) Front Rack KB Weighted Box Step-Up
2) KB/DB Snatch, alternate arms
3) DU

Scale if needed. If you need to build up the volume and intensity for the upcoming training week, this is a good way to start. If you feel not fully recovered, take this one easier.

Pick 1-3 movements, make your own rep scheme and have fun.