2-4 set, rest as needed:

15-25 GHD Sit-Up
10+10 KB Lateral Flexion

3x 15sec ON/45sec OFF
3x 30sec ON/30sec OFF
3x 45sec ON/15sec OF
(3min rest between stations)

A. Row/Ski/Ab
B. DU (singels /3)
C. Goblet Squats 24/16kg
D. Burpees

Total reps = Result

Clean and jerk 4 x( 2+1) x 80%
warm up (2+1) x 50%, 60%, 70%

2 rounds for time:

20 C2B
10 HSPU
5 MU

Goal sub 6min. Scale if needed.

This is all out effort. For scaling decrease the reps or scale the movements: C2B-->normal Pull-Up, HSPU→ on a box or 10 HSPU=5sec handstand hold + 5 sec descent + 7 Push-Up. MU→ MU transition + dip

4x4min AMRAP (2min rest)

alt. between a and b

a) 5 Handstand Pushups
10 Power Cleans 60/40kg
15 Wall Balls

b) 5 Thrusters 60/40kg
10 Pistols
15 KB Swings 24/16kg

12min AMRAP
10 deadlifts 120kg/80kg
8+8 kb thrusters 24kg/16kg
6+6 bent press 24kg/16kg

12min amrap:

• 15 tuplanaruhyppy
• 12 swingi (amer.)(N 16kg / M 24kg)
• 9 ilmakyykky
• 6 käsilläseisontapunnerrus
• 3 burpee

5-8 sets: Snatch @80-88%, rest 1-2min between lifts.

AMRAP 30:
500 Meter Row
100 x DU
3 Rounds of “Cindy”

1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

EMOM for 20min (5 Rounds)
a) 20-40 Double Unders
b) 10-15 Wall Balls
c) 12-15/8-10 Cal. Row/Bike/Ski
d) 10-15 Pushups