3x 10min ON/2min OFF

I Go-You Go

A) 12/9 Cal Ski
8 DB Snatches

B) 15/12 Cal Row
8 Wall Balls

C) 12/9 Cal Bike
8 Stick-Facing Burpees

A)
Wawing power snatch
EMOM 5 x 3 sets
1 power snatch
Start @70% of 1rm
Add 2,5-5kg each min!
After 5 mins, jump back to starting Weight and build up again!

B)
Partner workout (you go, I go )
Amrap 5 mins x 3 sets ( 2 mins rest )
1st set : power snatch@43/30kg
2nd set : OHS @50/35kg
3rd set : squat snatch@60/43kg

Row-Echo Bike-SkiErg-BikeErg

4x 3min ON/1min OFF
4x 2min ON/1min OFF
4x 1min ON/1min OFF

3 rounds :

10 Banded Circle
10 Push-Ups
10 Hollow Rock
5 Ring Dip
1:00 Row

Warm Up
2 rounds
2 min row or air bike (add speed during 2 min)
10 toe up rdl with barbell
10 front rack lunges in place
10 box jump, step down
:20-30 Knee tuck hold on pull up bar

Strenght
3 x 15-20m sledge push for speed @80-90% efffort, push a bit more each round
rest 2-3 min bwn sets
3x4 Front squat @50-60% of 1rm front squat, keep the speed!
rest 2-3 min bwn sets

Emom 10
1 squat snatch @85%

rest few minutes and start c&j

Emom 10
1 clean&jerk @85%

Metcon
10-8-6 reps
Shuttle Runs (1 rep = 7.5m)
15-12-9 reps for time
Overhead walking lunges @50/35kg (masters 42.5/30kg)

Optional Accessory Work
3x12-16 jumping lunges with barbell behind neck
3x 8-12 ab wheel roll outs + 8-12 reverse ab crunch
rest 1.5-2.5 min bwn sets

5 sets of Front Squat + Back Squat
Sets 1-2: 2 + 2 @75% 1RM Front Squat
Set 3: 2 + 1 @80%
Sets 4-5: 1 + 1 @90%
- Rest 2-3min btw sets

Rest day - what did you do?

E7MOM x5:
400m run
15 double kb suitcase deadlift (2x32 / 2x24)
21 russian kbs (32/24)

Target: work <3:30, Overall RPE 7,5-8,5. You'll have good long rests, so try to push the pace while working.

For time :

Bike 1000/900m
Deadlift 30-20-10 80/60kg

Deadlift ( Stop`n Go )

5-5-3-3-2-2 ( Raskasta ei maksimi )

SO 2:30