For time 15-12-9 reps of:

Push jerk 60/40kg
HR Push-up
Strict pull-up

Strength (load)

Build up to a 3RM clean in 15 minutes.

Metcon (reps)

AMRAP in 5 minutes of:
1 Clean
2 Unbroken cleans
3 Unbroken cleans
Then start over from 1.

*The flow is 1-2-3, 1-2-3, 1-2-3 etc. Use moderate to heavy weight that is around 65-75% of 3RM

"Metcon (time)

With partner 5 rounds (each) for time:
250/200m row
75 Double-unders
*You go, I go.

Timecap: 24 minutes
"

With partner AMRAP in 35 minutes of:
1x1000m row
2x500m row
4x250m row
ME calories row

*You go, I go. First both row 1000m, then both row 500m twice, then 250m row for four times. After that - if the there’s time left - the pair rows as many calories as possible in the remaining time, alternating turns as they please.

EMOM for 20 minutes:
ODD: 10 Push press
EVEN: 10 CTB Pull-ups

Choose a moderate weight and fight!

Front squat 2-2-2-2-2-2 for load. AHAP.

EMOM for 5 minutes:

5 Power cleans, tng

• Rest 1 minute -

EMOM for 5 minutes:

5 Front squats

• Rest 1 minute -

EMOM for 5 minutes:

5 Squat cleans, tng.

*Choose a weight, that is around 50-60% of the 1RM clean.

4 Rounds for quality:

5/5 1-legged deadlifts with barbell
20 weighted sit-ups
10 box step-ups with barbell in front rack, alternating legs
5/5 KB windmills

*This is not for time. Move from exercise to another and execute movements with good form. Use as heavy weights as your form allows. On box step-ups choose a box height that makes you start the step-up with your hip below parallel.

http://kuntokarkelot.fi/wp-content/uploads/2018/01/standardit-laji-3.pdf

EMOM 20
1) 12 lunges with kb’s in front rack 24/16kg
2) 12 push-ups
3) 12 Box step-ups with db’s 20/10kg
4) 45s. Plank hold