Deadlift 1-1-1-1-1-1-1 reps

10-20 Banded face pull,
6+6 KB/DB Sots press or lunge press

For time

21-15-9

*DB snatch (35/50lbs) (alternate hands)
*Box over burpee

Hang snatch 4 x 4 (60/60/65/65 %)

Tempaus kyykkyyn.

For time:
50 Calorie Row / Ski / Bike Erg / 2+½ x Stairs / 35 or 25 Cal Ass Bike
50 Medball Cleans @ 20/14
50 Box Jumps w. step down @61/51cm
50 Ground to Overhead with a plate 20/15kg
50 Walking OH Lunges @20/15kg
50 Calorie Row / Ski / Bike Erg / 2+½ x Stairs / 35 or 25 Cal Ass Bike

• 25:00 Cap

6 rounds, rest 1:2

7 Power Clean 70/50kg
7 Jerk
14 cal airbike

Target: Barbell work unbroken. These are intervals with heavy breathing. Be consistent and bike with same watts each round. Scale the loading if needed

Rest 1:2 (rest twice the time it took you to work)

”Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

Timecap: 25 minutes

Do it alone or with partner. Make it good workout for yourself. So the scaling should be like that you are able to go on without big breaks. (good resting time bwn sets is about 5-20sec or while your partner is working and then you are able to go on again) Split reps smartly. Dont burn yourself off too early. Sit-ups and squat are easy after pull ups and push ups!

Warm up, technique and/or sparring

Odd : 8-16 push ups
Even : 6-12 box jumps
Working time shouldn't be over 30seconds

Build to a heavy set in 20min.
Squat clean + Hang squat clean + jerk