Warm Up
Mobility as needed and then
2-3 sets of
15/12 calories of running or rowing
6 tempo ring rows
4 inch worm + push up
4+4 squat strech
8 air squats

Metcon (all with 70-80% effort)
AMRAP 7
200m run
5-7 strict or kipping pull ups
rest 3 min
AMRAP 7
200m run
10-14 push ups
rest 3 min
AMRAP 7
200m run
15-21 air squats

Accessory Work/CF Set
3 sets for quality
6+6 db snatch
rest 15-30s
6-12 kipping hspu
rest 15-30s
6+6 single arm db oh lunge walk steps @rx db
rest 2-3 min bwn sets

2-3sets:

12+12 seated press
10-15 snowangel

Partner Workout

EMOM 10mins
Even : Syncro Cindy with ( clapping alt push up)
Odd : Syncro goblet squat bottom Hold 30” @24/16kg

3 mins rest

For time
3 mins ON / 1 min OFF

Complete 16 rounds (relay style)
24 Double Under
6 Dual Kb thruster @2x24/16kg
3 burpee box jump overs@60/50cm

Timecap : 19 mins

12 sets of Snatch
Set 1: 3 @65% 1RM Snatch
Set 2: 2 @70%
Set 3: 1 @75%
Set 4: 2 @70%
Set 5: 2 @75%
Set 6: 1 @80%
Set 7: 1 @75%
Set 8: 1 @80%
Set 9: 1 @85%
Sets 10-12: 1 @85-85+%
- Rest as needed btw sets

6 sets of Pause Snatch Balance:
Sets 1-3: 2 reps
Sets 4-6: 1 rep
- Start @65% 1RM Snatch
- Pause at the bottom for 3sec
- Rest as needed btw sets

Kyykky 3x8x65%

SJMV 3x12x30-40%

Reisikoukistus 5x10-15

Shoulder Press

Find 3 RM in 15 minutes

AMRAP 9

20 Sit-Ups
20 Box Step-Ups
10 Kettlebell Swing 16/12kg

4x 12min

1)
4min Kone
6+6 Sivukyykky
Submax suorinkäsin Lankku tai käsilläseisonta

2)
6-8 Toistoa liike
Kepillä olkapäät
Valakyykky
Skorpioni
Submax rento roikunta

3)
6-8 Toistoa liike
Lisäpainoistumaannousu
Vatsakierto
Selänojennus boxilta
Dead bug
Submax Kuppipito

4)
4min Hölkkä (Kone)
6+6 Rengassoutu R-rankakierrolla
6+6 Pystypunnerrus Kp/Kk
6 Kuubalainen kierto

back squat wawes 3-1-3-1-3-1