24min E2MOM (every second minute on the minute)
10 Wall Balls + 10 Box Jumps

5 kierrosta

10 etunojapunnerrus
10 istumaannousu
10 yleisliike

Chipper - 12 minute cap
10 HSPU ( HSWall walk with 2 push ups x 5 )
20 DU ( 60 singles )
30 alt. KB snatch 53/35
40 jumping jacks
50 WB 14/20
40 jumping jacks
30 alt. KB snatch
20 DU ( 60 singles )
10 HSPU

Take 12-15min to build to 85-90% of your 1RM back squat and then...

3 sets of:
Back squat x 3 reps @ 85-90% of your 1RM
Rest 60s
Single arm DB row x 10-12 reps @ 2111
Rest 60s

10min EMOM
3 Power Snatches @80%+ of the complex (Power Snatch + OHS)

15 x Thrusters @ 42.5/30kg
30 x Calorie Row
90 x Double-Unders
30 x Calorie Row
15 x Thrusters @ 42.5/30kg

Weighted pull ups 3×5

400m Run
12 KB snatch (alternating)
12 KB Front squat (6+6)
Rest 2min

Sprintit:

10x 3 sivuttainen hyppy aidan yli ja sprintti 20m

90s lepo

AMRAP 15
14 pull-ups
7 overhead squats 40/30
21 double unders