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

3 kick to hs (wall/free)
6 ttb
9 pull ups
12 pistol squats
15 box jumps
18 push ups
21 du's

5 x 3 pos snatch

-high hang
-hang
-snatch

Kipping (pull ups, t2b, muscle up, hspu)

concentrate on your weakness

1 AMRAP 7min 10 push ups, 20 walikng lunges (total steps), 30 DU or 90s

2 AMRAP 7min 5 burpee box jumps 10 db,med ball, kb push press

15 sit ups

3 AMRAP 7min 15 air squats, 10 KB swings, 5 pull ups or ring row

Take 2 min recovery between each AMRAP

5 rounds
3 back squats @ 50% , 60% , 70%, 2x80% 1RM
5 + 5 kb presses 24kg/16kg
3 weighted pull ups @ 40%