25 minutes, 4-6 Rounds of:

12 DB bench Press
10 Strict TTB
1 Legless Rope Climb
2:00 Squat hold against wall

3 rounds
8 thrusters 60kg/40kg
10 T2Bs
10 pull ups
10 push ups

10x 40% (UB)
Strict HSPU

WEIGHTLIFTING

Snatch Doubles. Drop and go. Snatches anyhow (power or squat)

Every 90-180sec

Sets 1-2@ RPE 3 (70%)
Sets 3-4@ RPE 3+ (75-80%)
Sets 5-6@ RPE 4 (85%)

With a running clock:
0:00-10:00
Row 250 Meters / Half Stairs / 250m Ski / 10-14 Cals Ass Bike
15 Sit-ups
50 Double Unders
Rest 30s between Rounds

12:00-20:00
Row 250 Meters / Half Stairs / 250m Ski / 10-14 Cals Ass Bike
15 Ground to Overhead with a plate @20/15kg
100 Single Unders
Rest 30s between rounds

22:00-28:00
Row 250 Meters / Half Stairs / 250m Ski / 10-14 Cals Ass Bike
10 Walking OH Lunges w. plate @20/15kg (total)
50 Jump Rope, Single Leg jumps (25 each side)

Optional Accessory
GYMNASTIC CONDITIONING

Every 90sex x7: Muscle-Up or Jumping Muscle Up

Pick a rep scheme you can work all rounds

RPE 3 to 4

Bodyarmor

Deload minichipper:

Sled push 80m (tyhjä kelkka)
Double Under 60 reps
WB shots 40 reps
DB snatch alternating 20 (10/10) reps 20/15kg
T2B 10 reps

Snatch High Pull 10x3

EMOM 20
1) 8 Unbroken Thrusters, AHAP
2) 8-15 Toes-to-bar
3) 8-12 Front Squats, same weights as in Thrusters
4) 8-15 Pullups
5) Rest