1@up to 80%, rest btw sets 2min

3×2@85%, sn-%, rest btw sets 2min

Facepulls 3x30

Vipunostot taakse 3x20

Pystypunnerrus käsipainolla 4x6-12 / käsi

Vipunostot maaten 3x20

Penkki käsipainoilla 3x12-20

5 rounds:

Go every 90s. x 6

1. 250/200m row

2. 60m farmers carry @2 x 32/24kg

3. 10-12 x burpee tucked jumps

4. 20 x bb back rack lunges @20/15kg

5. 250/200m ski

6. Rest

3 sets:
3 Snatch Deadlifts + 3 Snatch Pulls @90-95%
- Rest as needed btw sets

4 sets:
1 Snatch + 1 Hang Snatch + 1 High Hang Snatch
Sets 1-2: @70% 1RM Snatch
Sets 3-4: @72-75%
- Rest as needed btw sets

4 sets:
2 Pause OHS
Sets 1-2: @70% 1RM Snatch
Sets 3-4: @75%
- Pause 3sec at the bottom
- Rest 2-3min btw sets

Partner workout
YG,IG

For time:
4 rounds of:
20 Machine calories
10 Synchronized Burpees
8 Bar Muscle-ups / 8 strict pull up/ 8 partner assisted
-- then --
3 rounds of:
20 Alternating Dumbbell Devil Press, 22.5/15 kg
20 Synchronized Air Squats
-- then --
2 rounds of:
40/30 Machine Calories
30 Dumbbell Goblet Reverse Lunges, 22.5/15 kg
-- then --
50/40 Machine Calories
10 Rope Climbs,

Timecap: 40 mins

2@100%, 2×2@105%, jerk-%, rest btw sets 2min