40min EMOM:
1) 5 Power Snatch (60/40kg)
2) 5 C&J
3) Round of Cindy
4) rest

Round of Cindy is:
5 Pull-Up
10 Push-Up
15 Air Squat

If you snatch more than 100kg/70kg use 70/45kg in the workout. You can scale Cindy to C2B pull-Ups and higher reps if you are a badass. This is not all out, but can be a bit spicy. Scale if needed.

Shoulder Stability (4/4) 
3-4 rounds, rest as needed between:

1) 30sec + 30sec Single Arm KB/DB Standing Overhead Hold. (KB/DB overhead, and stand still for 30sec)
2) 10-15 Banded Face Pull video
3) 10+10 Seated Rotator Cuff video
4) 10-20 Scapula Push-Up video

RPE 3+ to 4

Target: This workout is to build your shoulder stability, not a “strength training at any cost”. Concentrate on your form and use loadings that fit your fitness level.

20min EMOM:

1 Power Snatch @75-85% and
20 DU

Both movements on the same minute. This is consistency work. No misses with the snatch.You should have around 30sec to rest. Scale if needed.

Rest 5min

10min EMOM:

1) 20-25 Wallball
2) 1-3 Rope Climb

Push this hard. This is mental game.

Rest 3min

For time:
15-12-9

TTB
Box over Jump

No need to lean on your knees. Push it through!

As many Reps as possible in 9 minutes Of :

1-2-3-4..ect
Strict Pull-ups
10 Double Unders
1-2-3-4..ect
Strict ABMAT HSPU
10 Double Unders

EMOM x 12

6 x 2 pc&jerk
6 x 1 pc&jerk

EMOM 16

1 Minute : 8 DB Incline Row
2 Minute : 12/9 Cal Bike
3 Minute : 15 Push-Ups
4 Minute : 35 Double Unders

Deadlift

6 - 8 x 1 @ 82 - 85%

Go Every 3:00

Team of Two

AMRAP 25 (REPS)

100 Synchronized Sit Ups
50 Synchronized Burpees
20 Synchronized Push Ups
50 Synchronized Medball deadlifts
100 Synchronized Air Squats

9min EMOM
3 Power cleans
2 Front squats
1 Jerk (power or split)
AHAP

30min, jokaisella alkavalla minuutilla 2 x raaka rinnalleveto riipusta