4 sets, use AHAFA weights. Rest 1-2min between movements, scale if needed.

1) 6+6 Weighted Box Step-Up
2) 10 KB Push Press
3) 5-10 Chest Rings Pull-Up
4) 15-25 GHD Sit-Up

3 rounds:

20/15kcal Assault
3 Rope Climb
5 Slam Ball over the shoulder

This is for time. Scale if needed. Do heavy power cleans if you don´t have a slam ball.

Goal: sub 10min

Rest 5min

9-7-5-3

Power Snatch (40/30kg)
OHS
Bar over Burpee

This is all out effort. Fast transitions, breathe, move well. Scale if needed.

30 MU for time. Time Cap 10min.

Scale if needed.

For time w. a partner:
80 Curtis P's (42.5/30kg)
12 x Stairs carrying medball (20/14) or a light sandbag.

*One person works at a time.
* Curtis P: Power Clean + Lunge each side + Push Press

Takakyykky

1RM

*3x5
*Tempo 31x1

3 rounds for time

21 OHS @50/30kg
15 box jump @60/50cm
9 C2B

For time:

21-15-9reps of
Hang Power Cleans 60/40kg
Pullups
Handstand Pushups

15m Front rack lunges 2x16kg/2x20kg kuulat
10x shoulder to overhead
8x c2b*

*c2b skaalaus -> pullups -> jumping pullups
Timecap 13min

Takakyykky 6x4, samat raudat