Get in 2 lines behind curve
Everyone run .06, then .08 onward.
While in line repeat,

5 Jump Squats and 10sec squat holds
...over and over until it’s your turn again.

Right after running do,
10 hanging knee tucks or toe to bar
...then return to the combine line.

If you get spit out, it's trainer freestyle core on the floor until you've recovered.

Remaining class time.

15 Min EMOM Snatch
Start @60% and add weight every 3rd min if lifts are good

12 min

15m askelkyykky levy pään päällä
4 x 25m sukkulajuoksu
30 venäläinen kierre

4 sets
90sec ON/90sec OFF
10 Hang Power Cleans 60/40kg
20 Lateral Jump over Bar
+ AMRAP Wall Balls

3 rft
10 ohs
10 push press
10 bar facing burbee

Cluster Squat

Add 2.5 to 5kg to your 12RM

Then for time 48 reps in clusters of 4 unbroken reps.

Kevyt viikko...

20 air squat
15 sit up
10 push up
5 pull up

3-5 rounds

... ;)

Every 2min for 20min (10 sets)
High Hang Snatch + Hang Snatch
(Build over the course of the 10 sets to something heavy for today)

3 rounds for time:
25 thrusters 40/30
25 pull ups

3 min rest between rounds, target is to go all out each round.