AMRAP 25:
7 Box Jump Overs
7 Pull-ups
7 Power Snatches 35/25kg

Every 5 Minutes [Starting at 0:00]:
Run 400 Meters

*Score = Rounds + Reps

Light Option

EMOM 25
8-10 Box Step Overs (Jumps)
5-10 Pull-ups / Ring Rows
5-10 Power Snatch
100-200m Run
Rest

Front squat
3x 2 (sek stop) + 2 normal
3x3 normal

Bulgarian split squat
5x 10+10
*15sec between rounds

For time:

10 rounds:
3 clean & jerk @60/40
3 bar over burbee

Hspu practice

*

For Quality- AMRAP 25

5-10 hspu or DB stoh
10snowangel
5-10 ttb
10 s.a Db OHS (5+5)
10cal fast machine

Push Ups
KB Swing

Wod
Treeni
4 rounds
5 Pause Hang Power Snatch @40-50%
10 T2B
15 Cal Row
1 Min rest

Hiki
4 Rounds
5+5 Db hang snatch
10 Hanging knee raise
15 Cal Row
1 min rest

Tc 15 min

DELOAD WEEK

Easy aerobic conditioning

3 rounds:
2min row
2min: 10 lunges + 10 ground to overhead
+
3 rounds:
2min row
2min: 10 sit-up + 10 back extension
+
3 rounds:
2min row
2min: 1+1 turkish get-up + 10 KB swing 16/12

Accessory
Treeni:
3 Rounds
Strict /kipping Hspu 3
UB Strict Pull up 15
Kb side crunch 10+10

Hiki:
3 Rounds
Single arm db press 4-6
Ub Strict Pull up 15
Kb side crunch 10+10
Machine 18 cal

5x 1 Tempo snatch pull+ 1 Snatch
@ 75-85%