5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute

20 Min Emom
1. 5-8 strict hspu
2. 7-10 strict t2b

AMRAP 10
10 KB push press / weaker arm
10 goblet squats
10 KB push press / stronger arm
10 burpees over KB

Gymnastics Skill Work

3 Rounds for Quality:
L-Sit Hold
Ring Support
Handstand Hold or Walk

6x2 @40-60%

400m run
1 min rest
6 min AMRAP
10 deadlifts 70kg/50kg
5 cleans 70kg/50kg
10 ring push ups
1 mn rest
400 m run

3-5 rounds, rest as needed

1) 5-15 GHD Hip extension, TEMPO 5033 (5sec down, start a new rep immediately, 3sec up, 3sec hold)
2)10 Double KB Front Rack Squat
3) 5-10 Strict C2B

RPE 4

5 DL (72%)
4-6 Deficit HSPU
Rest 2.5min...

(Do super sets! No break btw DL-Hspu)

1) Snatch
2) Front Squat
3) Hang Power Clean + Jerk
4) Thruster
5) KB/DB Facing burpee.
2Min Rest After Every Tabata. Workout lasts for 28min.

Emom 12
2x Hang power snatch (polven yläpuolelta)