For time:

• 30 toes-to-bars
• 40 single-arm dumbbell snatches
• 50 dumbbell box step-overs
• 40 single-arm dumbbell snatches
• 30 toes-to-bars

Men 50-lb. dumbbells, 24-in. box
Women 35-lb. dumbbells, 20-in. box

40 Minutes For Quality & Easy Pace

8 Deadlift 50 - 60%
20 Reverse Lunges
8 + 8 Dumbbell Shoulder Press
800m Jog
40 Sit-ups

E2:30 x8, alternate between a & b:
a) 250 / 200m row
b) 10 thruster + 6 jumping pull up

EMOM40
a) machine (cals)
b) db snatch (do the amount for both arms)
c) no-jump burpee
d) kbs + sit up (do the amount for both movements during the same interval)
e) rest

Scaling option: cap reps to 10 or from below cap to over 5.

12 Min For Max Reps
Run 1200m
Then Amrap
5 Pull Up
10 Push Up
*Scale Run To 1500/1200m row or ski or 3000/2400m bike if needed

4 x 10 min sets
A
500/400m Row Or Ski Or 1000/800 bike Or 400m Run
5+5 Turkish Get Ups
20 Kb Swings

B
500/400m Row Or Ski Or 1000/800 bike Or 400m Run
10+10 One arm Ring Rows
20 Sit ups
*alternate btw A&B

5 sets:
1 Clean Deadlift + 1 Clean Pull + 1 Clean
Sets 1-2: @65%
Set 3: @70%
Set 4: @75%
Set 5: @80%
- Rest 2-3min btw sets
- Don't let go of the bar. TnG lifts.

5 sets of:
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch
Set 1: @60%
Sets 2-3: @65%
Sets 4-5: @70%
- Rest 2min btw sets

Every 2min x 4:
1 Muscle Snatch + 1 Hang Power Snatch + 2 Drop Snatches
- Holding btw 35-45% of your 1RM Squat Snatch

50min Laadukkaasti

500m Hölkkä tai kävely (kone)
5+5 Lonkat ja kierto
8+8 Sivutaivutus
10 Kepillä olkapäät
8+8 Sivukyykky
5+5 Rapukierto
8+8 Yhden käden rengassoutu