21-15-9 reps for time of:
Overhead squats
Sit ups
Bar over burpees

Men: 52,5kg
Women: 37,5kg

Shoulder mobility

Partner workout, "I go, you go":
Buy in row 1500/1200m.
Then 3 rounds:
- 30 WB
- 20 pull-up / jumping pull-up
- 10 power clean 60/40kg
Cash out: 50 burpees.

Five rounds for time of:
22 Kettlebell swings, 2/1,5 pood
22 Box jump, 24/20 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 9/6kg

Overhead squat with band&kb

5x8

Tabata Wallball
Tabata Toes to Bar
Tabata Overhead squat 20/15kg
Tabata Row
Tabata score is the least number of reps performed in any of the eight intervals. No rest btw tabata´s

Deadlift

5 - 7 - 9 - 11 -13 -15, use same weight every set.

SO 3:00

EMOM 12

1 minute : 3 x Hang Power Snatch 65-75%
2 minute : 2 x Power Snatch 65-75%

A) Hang squat clean & split jerk
3x 3+3
3x 2+2
3x 1+1
@60-65%+

B) 3 rounds for quality
3 clean pull @85-100% 1RM clean
20 russian twist (weighted)

On the minute for 7 rounds
1. Weighted box step-up 22,5/15
2. Easy bike erg or echo bike
3. 30 double under + AMRAP alt. v-up
4. 2 wall walk + AMRAP banded straight arm pull-down

45s work
Keep steady pace through the workout

AMRAP 12
15 KB Swings 24/16kg
12 Goblet Squats 24/16kg
9 Box Jumps
6 Toes-to-bar
3 Wall Walks