Power clean + power jerk 5x(2+1)

A.
Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 30 seconds
Goblet Squats x 8-10 reps @ 31X1
Rest 30 seconds
Kettlebell Swings x 20 reps
Rest 30 seconds
V-Ups x 15-20 reps
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 7 minutes of:
14 Wall Ball Shots
100 Meter Run

Pair workout
30 Squat cleans for quality

Power position
Mid thigh
Above the knee

Three positions = 1 Rep

1 round for time:

5 x Hill sprints
350m Walking lunges
75 x Sit ups
1000m Run

SHOULDER PRESS
Käsipainoilla 5 x 10 (suht. kevyt)
Kahvakuulalla 5 x 10 (suht. kevyt)

5 kierrosta:
- 250m soutua
- 10 x floorpress 50/40kg
- 10 x floorwipers

Tempaus polven päältä + Tempaus 2+1
(60% 65% 70% 75%)

Raakatempaus toistot 10-1 (40/30kg)
Burpee yli toistot 1-10

4 rounds
6+6 kb snatches 24/16kg
12 kb swings 24kg/16kg

Incline DB Press 4x 8 reps
(Pronated Grip, 2x 45lb bumper plates under bench)

superset with:
Single Arm KB Front Rack Squat 4x 8 per side
then
DB reverse fly 4x 12 (with fat grips)

3.5-4min rounds
25min