15 rounds, alternating

1-2 x Rope Climb

8 x DB Hang Snatch (4 each, go heavy)

5 x Burpees AFAP + 20s Plank

Front squat: 3x3
(Find your heavy three)

3-5 rounds:
10 V-Up,
10+10 KB Lateral Bend

5 x 2

AMRAP 14min:

9 Burpee
12 KB swing (24/16kg)
15 Sit up

EMOM 10min:
1. Strict HSPU (unbroken if possible)
2. Strict pull up (unbroken if possible)

4 rounds for time
9 HBBS @ 50% of todays 1RM
400m run
1 min rest between rounds

Hang Clean
5x2r @ 80%
2min Recovery
https://m.youtube.com/watch?v=RG4ExEvheag

Aikaa vastaan

900 m juoksu
50 DU
40 boxihyppyä (50/60cm)
30 seinäpalloa (14/20 p)
20 punnerrusta
10 leukaa
5 PEP

A.
Five sets of:
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings

Rest 3 minutes between sets.