45 min PK
1000m row
100 rope jumps
30s pank
30+30s side plank
20 russian kb swings
60s +60s at the bottom of side squat
20 cal bike

35min amrap
240-m jog (3 rounds käytävä)
10 pull ups/ jumping pull-ups
240-m jog (3 rounds käytävä)
10 push-ups
240-m jog (3 rounds käytävä)
20 sit-ups
240-m jog (3 rounds käytävä)
20 air squats

A) Every 2min for 6 rounds of the following complex:
1 Snatch pull
1 Hang snatch
1 Snatch balance
1 Overhead squat
Start @50-60% of 1RM snatch and add weight as needed

B) Core
10-8-6-4-2 reps:
V-up + hollow hold
Side plank lift + hold (right)
Side plank lift + hold (left)
Back extension + arch hold

For time:
30 Bench Presses @80%

3 rounds for time:
40 DU
20m Dual DB Walking Lunges
10 Devils Presses

M: 2x20kg / W: 2x15kg

A,
EMOM 10 mins
2 Power clean + 1 Jerk
- add weight each set
- Jerk can be any style
- Power clean NO TNG
- start aroun 65-70% of 1 rm cl&jerk

B,
For time:
30 Power clean @60/43kg
30 Front Squat
30 Push jerk
15 power clean
15 Front squat
15 push jerk
Timecap : 16 mins

EMOM x 12:00
Min 1: 30s Hang Power Clean @43/30kg
Min 2: 30s Row
Min 3: 30s Front Rack Reverse Lunges
Min 4: 30s Burpees
- Goal: Consistent rep counts each round
- Rx+: 52/35kg

Extra:
Double Leg Banded Hamstring Curl
3 x 20-25. Rest 60s

A)
For warm-up
4 x 10/arm Staggered Stance KB Swings; rest :45
- Build weight each set if possible

B) DB Death March
3 x 16 reps total: rest 1:30

For quality
Buy in: 100 Double Unders
then,
3 Rounds:
25 Hand Release Push-ups
10 Pull-ups (strict, butterfly, kip, or partner assisted)
then,
Cash out: 10 total Turkish Get-Up

Goal: Sustainable effort breaking sets as needed
Rx+: 3-8 Ring Muscle-ups for Pull-ups

Timecap: 15 mins

Extra:
Banded Facepull-apart: 3 x 20-25. Rest 60s

in 15 min find your 1 RTM

mark 3 of the heaviest lifts.
make sure there is ZERO "ego lifts"