Every 2 mins for 18 mins, alternating between:
SET 1 : Bike Erg, 500/400 m + 4 Wall Walks
SET 2 : Row, 250/200 m + 16 Alternating Dumbbell Snatches, 22.5/15 kg
SET 3 : Ski Erg, 250/200 m + 45 Double Unders

Core work: 15 mins
3 sets of :
KB Wind mill x 6/6 (increase weight, if form allows)
L sit on box/ring x 20 sec
Barbell good morning x 10 @43/30kg ( light weight)
60 sec rest after each movement

Midline capacity

3-4 Sets of max rep GHD sit-ups in a 0:45 window, go every 2:30

AMRAP 20

CASH IN:
2000m row

remaining time:
CINDY
5pull up
10 pull up
15 air squat

Snatch pull + hang power snatch + ohs
3 x 3+3+3 @kevyt

Snatch pull + low hang power snatch
4x 1+ 2 @kohtalainen paino 70-80%

Snatch + ohs
5x 1 + 2 @haastava mut tehtävissä

Shoulder Press ( Deadstop )

7 x 3 @ 80% +
Go Every 2:30

Warm Up
3 rounds
40/20/10s assault bike, add speed
10+10 db snatch or db ohs
20 hip bridges/10+10 single leg hip bridges
20 hollow rocks
then 2 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3 reps
3 hip muscle snatch
3 overhead squat
3-position snatch (mid thigh, below knee and floor)

Weightlifting
Building to heavy 5 rep set for squat snatch
starting @35-45% of 1rm and last should be 75-80% of 1rm snatch (1-2 RIR after last set)
rest as needed bwn sets
Optional Strenght
Weighted Pull ups 3-5x5reps @last 2-3 sets do 80-90% of last weeks 5 rm.
rest as needed bwn sets

Metcon (zone 2-3)
Every 4 min for 20 minutes
1:40-1.50 @moderate pace (you choose the machine)
6-8 double db thrusters @15/22.5kg's
straight to
20 min zone 2 machine (you can do every 5 min if you like 10-12 ghd back extensions or 12-15 reverse hypers

Accessory Work/Cool down
3 sets 10 cal recovery ab + 20-30 alt hand bicep curls with 10/15kg's (10-15 per arm)

Partner workout

For time
5 rounds of :
50 wall ball over the rack@9/6kg
40 Alt. box jumps @60/50cm
30 Syncro dumbell Hang Snatch @22,5/15kg
20 push ups on dumbbell ( Split evenly)
10 strict pull up ( sc: 6-8 pull up, or partner assisted )
Timecap : 32 mins

Warm Up
2 rounds
1.5 min cardio
10+10 half kneeling press
15 band pull aparts
:30 hanging flutter kicks

Strenght
Shoulder Press 8-8-6-6 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: Burpee + deadlift with db's x 6-8 reps
even : rowing x 30 seconds (moderate/fast)
rest 2 min
Emom 8
odd: Wall balls 8-12 reps
even : ski x 30 seconds (mod/fast)

Partner Workout
20min Amrap

20 Partner Wallball Sit-Ups
20 Pull Up IGYG
20 Wallball IGYG