3 rounds
1:30 rowing @ increse pace every round
50 Single Unders
5 inch worm with push ups
10 alt leg v-ups
10 scap pull ups

1) Shoulder press +5kg 1RM 3x62,5%, 3x72,5%, 3+ 80%
2) Weighted pull ups 3x4x50%

in Pairs 8 Rounds total 4 each.
Barbell 50/35kg
10 thrusters
5 Bar Mu
8 thrusters
4 Bar Mu
6 thrusters
3 Bar mu
4 thrusters
2 Mu
2 thrusters
1 Bar Mu

1 Round is all of the above. Switch after each full round.
Scaled option is double the bar mu into c2b or pull ups. So 10/10 8/8 6/6 4/4 2/2

Time Cap 36 Mins

3 rounds
200m light run
10+10 banded side steps
10 banded hip bridges
10 pass through with stick
10 ohs with barbell

3 Rounds:
1:00 Machine
50 Single Unders
15 air squats
5+5 single arm db press
3-5 Strict Pull Ups / jumping pull ups

7 Rounds of
7 Thrusters 50/35kg
35 Double Unders

Weighted pull up 1RM

3 rounds of
10 hollow flies
10 plank weight transfers
20 KB side bends

Tall Jerk

3-4 sets x 5 reps

-pelkkä tanko ja tässä hyvät progressiot:

7x
Go every 90sec
1 Squat Clean + 3 Front Squats + 1 Jerk

Moderate weights, don’t work up to failure.