Every 3 min for 15 minutes (5 sets)
200m run @moderate/fast pace
3 squat snatches @60-70% of 1rm

5x 5-15 TTB

rest as needed

5 rounds for time
15/12 calories of rowing
8-10 burpee over rower
alt time one full round, 5 times for both

rest 5 minutes

3 rounds for time
400m run (together)
20 squat cleans @60/42,5kg (split reps)
30-40 toes to bars / knees to elbows (split reps)

Score is total time.

Clean+high hang clean+frontsquat

1xpower clean
2xhigh hang clean
5xfront squat
x8

Increase weight on each set!

Rappukävelyä/juoksua

Min 0-8
AMRAP of
8 Wall Balls
8 Pullups
24 Double Unders

Min 8-12
Run 300m with Sandbag

Min 12-20
AMRAP of
8 Single Arm Devils Presses 22,5/15kg
8 Toes-to-bar
8 Pistols

Min 20-->
Run 300m with Sandbag

Lacrosse ball trap 3:00 R/L (Upper, Middle, and Lower Trap)
Lat Smash 1:00 R/L
Banded Lat stretch 2:00 R/L

10 min EMOM
8 T2B
ME row cal

8 Min Emom
3 Hi-hang snatch 55-65%

EMOM x 20:00
Minute 1: 40s Max Single Arm OHS Left @24/16kg
Minute 2: 40s Max Supinated Barbell Rows @60/42.5kg
Minute 3: 40s Max Single Arm OHS Right @24/16kg
Minute 4: 40s Max SDHP @24/16kg
Minute 5: 60s of Single Unders (recovery) or 60s Bike or walk

• Goal: Quality movement, consistent reps through all rounds.