3 Rounds:
5min Bike
5min Row
5min Ski

HR 60-65%

15min mobility/roller

3 rounds
10/8 cal bike or row
10 passthroughs
5 inchworms

Snatch grip warm up
5 snatch grip deadlifts
5 snatch high pulls
5 hang snatches
5 power snatches
X2

Power snatch
EMOM x 15
1 power snatch
*increasing in weight until you reach a 1RM
* feel free to skip a minute if you need extra time to rest before going for a 1RM

Easy Row 10 min.

16m DB (1) OH Lunges 22.5/15
5 high burpee box jump over 30/24

AMRAP 20

20 Wall Balls
20 Box Jump Overs (61/51cm)
20 KB Swing 24/16kg
20 Burpees

AMRAP 22

Max Calories Row.

• Try to go with 70-75% of 1RM, but leave 2 reps in the tank.
• Explosive lifts (means 1sec up, rather than 3s).
• Slow and controlled down (2-3sec)
• Deadstop lifts, NO TNG!!!
• 2-3min Rest

4x2 tempaus nivusilta 70%

For time:

4 Rounds:

15/12 cal assault bike
15 CTB pull ups

directly into...

4 Rounds:

10 Power Cleans 52,5/40kg
10 Push Jerks 52,5/40kg

12:00 AMRAP
30 dubs/60 singles
8 Clean and Jerk 105/75
6 bar facing burpees