Every 4min x 5:
12 Pull-ups
15m SA OH Walking Lunges 22,5/15kg (L 7,5m + R 7,5m)
12 Ring Push-ups
:30 Sandbag Bearhug Hold 60/40kg

6 x 4 min ON / 2 min OFF

A. Row
B. BikeErg/Echo bike
C. Ski

1st minute; 60 sec easy
2nd minute; 10 sec hard / 50 sec easy
3rd minute; 20 sec hard / 40 sec easy
4th minute; 30 sec hard / 30 sec easy

3 sets:
3 Drop Snatches w/ pause
- 3sec Pause in the catch
- Build by feel
- Rest 1-2min btw sets

3-4 sets:
2 Snatches
- Build up each set
- Rest 2-3min btw sets

30min Amrap w partner
100 Box step ups
100 DB hang snatches alt.
100 Wall ball
100 DB hang clean & jerks alt.
– you go, i go

5 sets:
2x (1 Pause Power Snatch + 1 Pause OHS)
- Rest 1-2min btw sets
- Pause in catch and in bottom
- Build up each set

Warm Up
Crossover Symmetry + Banded Hip Halo Activation
then 2 rounds
6-8 good morning with barbell (toinen jalka edessä) (per side)
6-8 excentric toes to bars
12-16 prone banded overhead press
then some barbell prep as needed for snatches

Weightlifting
tall snatch 3x5reps@25-30%
tempo power snatch + tempo snatch + snatch 3x1+1+1reps@35-50%
tempo snatch + power snatch 3x2+1reps@55-65%
then 10 min emom
1 snatch @70-85% of 1rm (power or squat)

Strenght
Build to heavy triple for pause front squat in 5-6 sets total, starting at 35-40% of 1rm (target is around 83-88% on last set)
rest 2-3 min bwn sets

prep for metcon
2-3 sets : 20-30 sec of air bike, add speed + hs/ww work as needed (aloita iisimmin, mee kohti wod variaatiota)

Metcon (80-90% effort)
3-4 sets
1 min : 14/18 calories echo bike or max cal in 55 sec at fast pace
1 min : hs walk x 10-20m (take obstacles or pirouettes if need more challenge) (4-6 wall walks) (target is around 30-45 sec of work)
1 min : rest minute

Warm Up
Some overall mobility and movement prep

Metcon
Rounds 1-2:
2-3 min rowing @very easy/easy + 2x8-12 tempo db bench press, rest 30-45s bwn set
Rounds 3-4:
2-3 min bike or run@very easy/easy + 2x6-8 toes to bars/strict knee raises , rest 30-45s bwn set
Rounds 5-6:
2-3 min ski @very easy/easy + 2x3-5 burpee pull ups , rest 30-45s bwn set
Rounds 7-8:
2-3 min air bike @very easy/easy + 2x30-50m sandbag bear hug carrying OR farmers walk with kb/db's rest 30-45s bwn set

Partner Workout (YG,IG except synchro work)

For total rounds and reps:
AMRAP in 7 mins of:
30/25 cal machine
30 Partner Wall Balls, 9/6 kg,
12 Synchronized Alternating Devil Press, 22.5/15 kg
-- then --
Rest 2 mins
-- then --
AMRAP in 7 mins of:
30/25 cal machine
12 Bar Muscle-ups/ strict pull ups / Partner assisted pul up
12 Front Squats, 70/47 kg
-- then --
Rest 2 mins
-- then --
AMRAP in 7 mins of:
30/25 cal machine
18 Synchronized Goblet Lunges, 22.5/15 kg
12 Power Cleans, 70/47 kg
-- then --
Rest 2 mins
-- then --
AMRAP in 7 mins of:
30/25 cal machine
18 Synchronized Alternating Dumbbell Snatches, 22.5/15 kg
12 Synchronized Toes-to-bars

*split jerk to the other side on the next set

1-2×2× 1+1@barbell, 1+1@up to 75%, 1+1@80%, 1+1@80%, jerk-%, rest btw sets 2min