For time:

30-20-10
kbs@24/16kg
reverse lunge
box jump over

7min AMRAP
10 Box Jumps
10 Burpees
10 Deadlift (90/60kg)

Rest 3min

5min AMRAP
7 Push-Ups
7 Jumping Lunges
7 dips (any variation)

Rest 2 min

3min AMRAP
5 KB Swing (32/20kg)
5 Mountain Climbers (L+R=1)
5 Air Squat

1min Rest

3min Max Wall Balls (9/6kg)

5 sets of Bench Press
Set 1: 10 @65%
Set 2: 10 @70%
Sets 3-4: 8 @75%
Set 5: 6 @80%
- 10 Speed Push Ups after each set.
- Rest 2-3min btw sets

2-4 rounds, rest as needed
a) 2 x 8-12 heel elevated goblet split squat
b) 2 x 15-30s copenhagen plank

Start with your weaker leg and match reps & weights / time with the stronger one.

AMRAP 8: for quality

8 weighted hanging knee raises
8 alt. Pistol squats
8 (4 + 4) DB split jerk

A,
Reverse Cl & Jerk
Work from rack :
1 jerk ( any style) + 1 clean
Find daily max or work on technique in 15 mins

B,
Amrap 10 mins
1 squat clean
2 Front squats
1 shoulder to overhead
Weight is 60-70% of your 1 rm front squat
Goal : 10+ rounds

C,
Barbell tea pot 3 sets 10/10reps
60 sec rest

A) 10!
Front squat 80/55 (about 45-55% 1RM)
DB devil's press 2x22,5/15

B) Core
10-8-6-4 or 8-6-4-2 reps for quality
V-up + hollow hold
Side plank lift (R) + hold
Side plank lift (L) + hold

Kyykky 2x8x72,5%

Stoppi-kyykky 3x5x50%
-3s stoppi

Sivutaivutukset 3x30 / puoli

Linkkarit 5x10

Kohautukset käsipainoilla 3x20

3 kierrosta pumppaillen

15 hauiskääntö tangolla
15 vipunosto sivulle
15-20 istumaannousu

Emom 40

1) 7-15 Burpeeta
2) 45s Viivajuoksua
3) 7-15 Seinäpalloa
4) Lepo