3x12 min amrap:

A.
10 pushups
20 ttb
30 du's

B.
50-40-30-20-10
KB sumo deadlift
KB/DB Snatch

C.
60 wall balls
60 situps

Warm up(0:00-10:00)
"Line drill"
Run 200 Meters 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Banded walk(down and back)

Barbell warm up
5 Good Mornings
5 Back Squats
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

Mobility(10:00-15:00)
Front rack stretch-2:00 min
Elevated child's pose-1:00 min

Pointers(15:00-20:00)
Power cleans-pull yourself under the bar, receive in the power position in a good front rack position and keep chest high.
Prep:
3 high hang cleans
3 hang cleans
3 power cleans

Take ten minutes to work up to workout weight.

Metcon(25)
“Hurricane”

3 Rounds:

800 Meter Run

21 Power Cleans (155/105)

Opt(12)
5x5 ghdsu
5-4-3-2-1 pull up, c2b, bmu, muscle up
5x100m hill sprint
1600m walk/run

Finisher
30 t raise
100 round the world
1:00 min sh distraction per
1:00 min hamstring stretch per

3 RFT:
5 Strict pull-ups
10 OHS 35/25kg
10 V-ups

3min Rest

3 RFT:
5 Strict Pull-ups
10 OHS 35/25kg
10 V-ups

STRENGTH

4-5 rounds, rest as needed

1) 8 Bench Press
2) 10 Double KB Row
3) 10m Double KB Front Rack Walking Lunge

RPE 3-4

WEIGHTLIFTING

Hang Power Snatch + Hang Squat Snatch + OHS

5-7 set, every 90sec

Find heavy of the day

RPE 4-5

4 rounds for quality

-joka liikkeissä kontrolloitu 3 sec tempo

Floor press 2xDB/KB 10 reps
rest 30 sec
barbell bent over row sup grip 10 reps
rest 30 sec
single leg hip thrust 10/side
rest 30 sec
rower rollout 10 reps
rest 30 sec
Plate/DB bent over raise 10 reps
rest 30 sec
plate twists hockey style 10 reps

Rest 1 min between the rounds

STRENGTH

4 rounds, rest as needed
1) 5+5 Single Arm Lunge Arnold DB/KB Press
2) 10 Prone Double KB Row
3) 5+5 Double KB Front Rack Box Step-Up

RPE 4

Tempaus, (2 sek stopit polven päällä ja puolessa reidessä)

10 x 1 @60-80%

Tempaus

5 x 2@70-80%

Te - veto
4x2@120-150%

For time:
21-15-9 cal Row
9-6-3 Rope climbs

TC 10min

4x
In 3 minutes:
6 Power snatches 43/30kg
9 Hang power cleans
12 STOH

Try to go each movement unbroken (TnG) and rest btw movements if needed.