4 rounds for time:
10 Thruster (40/30kg)
6 C2B Pull-Up

Time Cap 4min. Go all out. Scale if needed.

3-4 rounds, rest 1-2min between sets.

10 KB Front Squat (use 2x KB), AHAFA
15-25 GHD Sit-Up
5-15 Strict C2B Pull-Up
5-15 Strict Ring Dip

2-4 rounds, rest as needed:

1) 5-20 Strict Ring Dip
2) 3-10 Chest to Rings Pull-Up
3) 10 DB/Plate Lateral Raises
4) 10-20 GHD Hip Extension

Timecap 15min

90, 80, 70... DU
10 KB/DB Thruster
10, 20, 30... Knee Hugs

Rest 5min

Timecap 15min

40, 30, 20... Squats
10 HSPU
10, 20, 30... Burpees

Clean 4x3x75%

Clean and Jerk
EMOMx10: 1 Squat Clean and Split Jerk

40 minuutin liikkuvuus harjoitus klo 18:00

3-4 rounds, rest as needed. Use AHAFA weights

1) 3 Back Squat
2) 3 Weighted Pull-Up
3) 6 DB/KB Bench Press
4) 15-25 GHD Sit-Up

12 Days of CFJ

1 Snatch (80% of 1RM)
2 High Box Jump
3 HSPU
4 Front Squats
5 Bar Facing Burpees
6 KB/DB SNatches 24/16kg
7 Pullups
8 Wall Balls
9 Toes-to-bar
10 Pistols
11 Deadlifts
12 Cal. Row/Ski/Bike

1-1-2-1-2-3-.....

10 Rounds:
5 Squat Cleans (135/95)
10 Cal Assault Bike/ 10 Cal Row
30 Double Unders
Rest 1:00 between rounds