Remember, dropping weight on barbells = take off outer two plates.
Dropping weight on dumbbells = drop one colour...fast fast fast!

BB Deadlift 4x6 + Drop Weight (any grip, any stance, 1 re-grip allowed)
DB Chest Press 4x6 + Drop Weight

4-4.5min sets
22-24

1min ON, 30sec OFF, work as AMRAPS. 10 rounds (30min workout)

A)
12 Wallball
12 KBS (24/16kg)

B)
Row 10/7kcal
6 Burpee Over Rower

Ohje: Vuorottele A ja B osioita. Tee harjoitus AMRAPPINA, eli jatka lepotauon jälkeen aina siitä mihin jäit. Tasaisella vauhdilla koko harjoitus läpi. Skaalaa tarvittaessa toistomääriä tai painoa. Harjoitus kestää yhteensä 30 minuuttia.

Strength Conditioning
5 RFT*:
15 unbroken Dumbbell Push Press, 50/35
12 Unbroken Dumbbell Reverse Lunges, 50/35 (6/side)
9 Unbroken Dumbbell Dead Lifts, 50/35 - all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds

E1.5MOM
10 rounds of 1.5min intervals.

Round 1:
10-KB Swing
10-Jump Squat
10-Hollow Rock

every round add 2 reps onto everything. Once you get to a point where you can't fit in the reps, drop down to the previous round and try to maintain.

15min circuit

18mins

Snatch
E2MOMx6 Halting Squat Snatch (Pause below knees for 2 seconds)

"Fight gone bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

For quality:

3x40m /hand
Single arm OH carry (heavy)

L-Hang 3x30 sec

3x10 reps
C2 Rollout

Alternate between the movements.

Every 90 seconds for 10 sets.

3 tall cleans + 3 split jerks (3 sec pause in the catch)

-deload week so easy weight (max 50%) and focus on technique
-same weight in every set.

Bulgarian split squat @ 3010 tempo, 4 x 8 / leg reps. Can be done with a barbell or 2 kettlebells.

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Post three heaviest sets.

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1-3 Rope Climb,
5-10 HSPU or 20-30sec Handstand Hold,
5-15 GHD Sit-Up