1A) BACK SQUAT 5X4X70%
1B) PISTOL SQUATS 5X(4+4)

Alternate

Front Squat 5-4-3-2-1 AHAFA
Push Press 5-4-3-2-1 AHAFA

First do set of 5 of front squat, rest, then 5 push presses, rest, 4 front squat…
Increase the weight for each set. Rest 1-3min between sets.

4 rounds, rest 1-2min between movements

1) 5-10 Strict C2B Pull-Up
2) 5+5 Bottom Up KB Press
3) 8+8 Single Leg KB Deadlift

Easy 15- 20min Assault/Row by feel

Alternate

Front Squat 9-7-5-3-1 AHAFA
Push Press 9-7-5-3-1 AHAFA

First do set of 9 of front squat, rest, then 9 push presses, rest 7 front squat…
Increase the weight for each set. Rest 1-3min between sets.

7 rounds: 30sec ON, 30sec OFF

1) Power Snatch 40/30kg
2) 10m Shuttle Run
3) DU

First do 30sec of PS, then rest 30sec, next 30sec shuttle run, rest 30sec…
Total time of workout is 21min. Scale if needed. Keep a steady pace!

Snatch Drills, 2 rounds with empty barbell.

15min EMOM:

5 sets: 2x Snatch Pull + Squat Snatch @70%
5sets: 1x Snatch Pull + Squat Snatch @80%
5 sets: Squat Snatch @90-95%

On the first 5 minutes do 2 snatch pulls and a squat snatch on the minute. Next 5 minutes one snatch pull and squat snatch on the minute. Last 5 minutes do one squat snatch on the minute. Scale the weights if needed.

10+10 Bulgarian Split Squat
5-10 Strict C2B
10-20 Parallette Push-Up
15-25 GHD Sit-Up

Scale if needed.

5 x Tempausveto + Tempaus + Tempausveto + Tempaus, 70-75 %

Alternate, rest 1-2min between movements

Front Squat 10-8-6-4-2 AHAFA
Push Press 10-8-6-4-2 AHAFA

Take 2 barbells if you want. First do set of 10 of front squat, rest 1-2min, then 10 push press, rest 1-2min, 8 front squat…
Increase the weight for each set. Bar from the rack.

Deadlift 4x4x80%