80 air squat
70 abmat sit up
60 split jump
50 KBS 24/16
25 burpee
rest 2 min
25 burpee
50 KBS 24/16
60 split jump
70 abmat sit up
80 air squat

(A)
20 minutes of light muscle snatches.
Focus on keeping the bar close without doing an early arm pull

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(B)
15 minutes of power snatches. You may add weight.

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(C)
Behind the neck push press
6 x 2
Easy weight.

Core Work

EMOM 5 min
10 abmat sit-ups + 15 sec crunch hold

Optional Accessory Work

3 rounds of:

20-40 sec dumbbells overhead hold
20-40 sec ring support hold
20-40 sec chin over bar hold

1 min rest between rounds

AMRAP 5
10 Box Step-Ups 24/16kg
20 Hollow Rock

Rest 2min

AMRAP 5
15 Toes To Bars
15+15 One Arm KB Swings 24/16kg

3 rounds for quality
10 goblet squats
8+8 lunges with a turn 5 kg
6+6 hand circles
2 min row
5+5 kb Bulgarian dead lifts

"Dopamine"
Every 5 Minutes x 4 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Erg Bike

A)
Every 5 min, for 15 min:
500/400m Row
8 x Front squat (60-70%)

followed immediately by…

Every 5 min, for 15 min:
500/400m Row
8 x Thruster (60-70%)

B)
3 Rounds, for quality:
10+10 bicep curls
10+10 DB Row

Work 45s
res 15s
1. Row
2. Burpee
3. Bike
4. Russian KB Swing
5. Run

8min alkavalla 2. minuutilla

4 cluster
10-15 seinäpallo