20min to build up heavy set of following complex
2 x Snatch grip deadlift
2 x Hang power snatch
2 x OHS
Rest as needed.

5 Reps @ 80%
2 Reps @ 83%
5 Reps @ 80%
2 Reps @ 86%
5 Reps @ 80%
2 Rep @ 89%

1) Barbell Back Lunges 5+5 AHAFA
2) Standing KB/DB Single Arm Press 6+6
3) 3-10 Strict Pull-Up
4) 5-10 Toes Through Rings
rest as needed.

AMRAP 27

80 box jumps 24"/20"
30 wall ball 9/6kg
500/450 m row
400m walking w plates 2x20/2x15kg
60 jumps over plate
500/450m row
80 GTOH w plate 20/15kg
30 TTB
500/450m row

Nutrition

Watch this video about the basics of healthy eating. Any thoughts?

EMOM x 5:
5 Back Squats – 74%

12min EMOM
1 x Hang squat clean
1 x Front squat
1 x Split jerk

Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight) up to no higher than 80%.

6×3
(Climbing in weight)

20 min.

10+10 1-käden kahvakuula vauhtipunnerrus
10 etunojapunnerrus
20 venäläinen kahvakuulaswingi

20min to build up max weight on following complex
1 x Hang Power Clean
2 x Shoulder to overhead
If you hit your max early, continue to the end @ 75% from achieved max.