Strength Conditioning
5 rounds NOT for time of:*
Max unbroken reps of Power Cleans, Bodyweight - all reps must be TnG, no resting on the ground or at the hips. Resting in the front rack is OK.
Max unbroken reps of Strict HSPU
No rest between movements, 3 minute rest between rounds

Squat
E2MOMx3 Back Squatx3

Snatch 1RM

4 Rounds for Time
500m Row or Bike (2 on bike, 2 on rower)

8min AMRAP
10 cleans 45kg/30kg
10 shoulder presses 45kg/30kg
10 push presses 45kg/30kg

Weightlifting
Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%)
Rest 4:00
1 minute row test for max cals

5 kierrosta

15 maastaveto 100/70kg
20 boksihyppy
10 leuanveto

Strength
E2MOMx3 Front Squats x 8
E2MOMx3 Bench Press x 8

Snatch 6x3x70%

The goal is to get Hr avg. 60-75% of max at the end of the workout.

Pick row or skierg
work 30s- 90s- 150s- 210s- 270s
rest 30s- 90s- 150s- 210s- 270s

change and use another equipment
work 270s- 210s- 150s- 90s- 30s
rest 270s- 210s- 150s- 90s- 30s