8min EMOM
(3+3) power clean + front squat @70%

8 min AMRAP
10 ring ips
10 front squats 60kg/45kg

21-15-9 FT
Hang cleans, dips,WB

Power cleans 75% of max

4x1min ME Row, 1 min rest

In teams of 2 perform as many rounds and reps as possible in 20min of: 10 x Goblet carry alternating reverse lunges
10 x Burpees

Teammate A is completing the couplet, B is resting in plank position.

Shoulder press EMOM 6min 6x60%

6x1000m / 1min palautus

12 min EMOM 50\10
Walking planks
weighted sit ups
KB carry lenght of room (down and back)
slam balls

Back extension:
3 sets with 2 min rest
10-15 back extensions
15-30s static back extension hold
10-15 back extensions

weighted sit-up:
50 reps (choose load), feet anchored