C) for time:
row 1000m

Strength- Take 12 Minutes to find 1 rep max power clean

Tabata 20 on/10 sec off

8 rounds each, alternating. Total 24 sets (12 min)

Wall ball 9/6 kg
Sit ups w/wall ball 9/6 kg
Overhead lunges w/wall ball 9/6 kg

Istumaannousu tabata

4 min. 20 sek töitä 10 sek lepo.

SUMO BB DL - 6, 8, 10, 10 *increase lbs to find REAL 10 RM

5x4min AMRAP
(2min rest)

a) 5 Clean & Jerk 60/40kg
10 Pullups

b) 7 Front Squats 60/40kg
7 Ring Dips

c) 7 Thrusters 42,5/30kg
7 Bar Facing Burpees

d) 10 Wall Balls
30 Double Unders

e) 10/7 Cal. Row
10 Toes-to-bar

Sprints: 10x~100m

-80% effort, not all out.
-walk back for rest

6 min AMRAP
12 x Dumbbell Snatch (alternating hands)
18 x Wallball
36 x Double Unders

5-5-5-5-5

Pause 3 seconds at the bottom of each rep. Rest approximately 3min between sets.

5 rounds:

*10 x Kip, hip as high as possible (belly to the bar), arms straight
*10 x Kip, toes to bar, legs as straight as possible
* 1-10 x bar MU, scale to jumping or use a band

Use gloves or other hand protection!