Use grips if you have

Warm Up
3 rounds
1 min cardio
10 sots press with barbell
50 single unders
20 banded deadbugs (kuminauha tolpassa, pelkästään jalat liikkuu)

Strenght
Overhead Squats 5+5+4+3+3+5reps@65-70-75-2x80 and 65%
rest 1.5-2 min bwn sets
Snatch Deadlift 3x3reps@100-110% of 1rm snatch
rest 1.5-2 min bwn sets

Metcon
14 min amrap
12/15 cal row, ski, bike erg or 10/12 cal air bike
3 power cleans + 3 front squat + 3 stoh @35/50kg
12-15 V-ups / tuck ups
goal 5+ rounds.

With a partner,
10 Rounds of 1:00 ON / 1:00 OFF, on each machine / partner.
- Assault Bike (20min)
- Ski Erg (20min)
- Row (20min)

Find yourself a steady pace (easy/moderate) and stick with it.
This should be recovery work and your basic conditioning.
Score: Calories

Body building 30min:

3-10 pull up
10+10 Db press
10 Db romanian deadlift
10 Goblet squat
10-20cal machine

AMRAP 40

2 Rounds of:
5 Pullups
10 Pushups
15 Sit-ups
20 Squats
+
25/18 Calories
+
2 Rounds of:
6 Single Arm Devils Presses 22,5/15kg
12 Box Jumps
18 KB Swings 24/16kg
+
2 Rounds of:
10x7,5m Shuttle Run
15 Wall Balls

Partner workout

For time
250 double under / single under
100 KB swing 24/16
80 cal row
40 one arm devil's press 22,5/15
80 cal row
100 KB goblet squat 24/16
250 double under / single under

*Share repetitions with partner

30 snatches (25/35 kg)
30 synchronized bar-facing burpees
24 snatches (30/42,5 kg)
24 synchronized bar-facing burpees
18 snatches (35/52,5 kg)
18 synchronized bar-facing burpees
12 snatches (40/57,5 kg)
12 synchronized bar-facing burpees

Scaled WOD
For time with a partner:
30 snatches (15/20 kg)
12 synchronized bar-facing burpees
24 snatches (15/20 kg)
12 synchronized bar-facing burpees
18 snatches (15/20 kg)
12 synchronized bar-facing burpees
12 snatches (15/20 kg)
12 synchronized bar-facing burpees

4 Min Erg Or Shuttle Run
4 Min Amrap 10 Sit Up 10 Push Up
2 Min Erg Or Shuttle Run
2 Min Amrap Strict Pull Ups
*4 Min Erg Goal 1000+/800+m row or ski / 2000+/1600+ Bike
*2 Min Erg Goal 500+/400+ Row Or Ski / 1000+/800+ Bike
*Scale Pull ups to banded pull ups but challenging!!!

Tempo Front squat 31X1
3 x 8 @ moderate weight all sets
3 down, 1 pause in bottom, fast up, 1 pause on top
RPE 6

4x8 Seal Row
- Go by feel
- 2min Rest btw sets