In 90 seconds:
Row 250m then AMRAP Hang Squat Clean (50% of 1 RM Clean)

90 sec. rest between rounds

Finisher 40 Weighted sit-ups

Record the total number of Hang Squat Cleans.

30 min total work time:
Alt between 1. & 2. 90 sec: 90 Sec

1.Row 20/15 cal (adjust as body needs)
2. 10 push ups & 10 ring rows ( scale as needed or scale reps to gain strength)

For time 3x500m

In pairs, YGIG

1min Burpee 100%
1min tauko
1min Burpee 80%
1min tauko
3 kierrosta

3-4 rounds, tempo 3101

• 10-15 single arm dumbbell press
• rest 60sec
• 10-15 supine ring row
• rest 60sec

8 min to find snatch 1RM

3x snatch @70% of previous

5 rounds for time:

12 Dead lift 70/50 kg
9 Hang power clean
6 Shoulder to over head

.

Complete the following for time;

20 CAL Row
20 Burpees
20 Snatch 40/30KG
10 Bar MU
20 Snatch
20 Burpees
20 CAL Row

Time CAP 20 MINS

Progressions:

• rope row (the further a way higher hand is the harder it gets)
• rope pull-ups (same as above)
• legless rope climb

Use 5x5 table:

• 3 x 1
• 5 x 1
• 3 x 2
• 4 x 2
• 4 x 3
• 5 x 3
• 4 x 4
• 4 x 5
• 5 x 5