Row 400m

3 Rounds:
5 DBL KB front squats
5 DBL KB push press
12 Mountain climbers

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Back Squat

4x every 3 min

6 @75% of 1rm

5 rounds for time:
21/17cal Row
18 Butterfly Abmat Sit-ups
15 WB 9/6kg
12 Pull-ups

1:00 Knucle Drags
1:00 Russian Baby makers
1:00 Banded Lat Stretch / side
1:00 Calf Stretch / Side
1:00 Lat Foam roll / Side

Squat Snatch

3 x 40%, 50%, 60%, 75%, 75%
1 x 2 x 80%
2 x 1 x 85%

Snatch Balance

4 x 5 light to moderate

For time:

60% Strict Handstand Push Ups
rest 1 min
40% Strict Handstand Push Ups
rest 1 min
20% Strict Handstand Push Ups

Warm Up with Rower
3 times 40s easy -> 20s moderate -> 10s fast -> rest 20s bwn
then
3 times with barbell
3 muscle snatch + 3 hang power snatch +3 snatch gripp pp behind neck + 3 snatch balance
rest 30s bwn

Weightlifting Conditioning
First you do 2 sets of 6-8 tng power snatches @30-35/42.5-50kg
rest 2-3 min bwn sets
then

Every 2 min for 12 minutes
hang snatch + snatch @65-85% of 1rm snatch

Strenght
Back Squat 3x1 reps @85-87.5-90% of 1rm.
rest 2.5-3 min

Midbody work
3 sets
10+10 half kneeling pallow press (1s pause) band on chest level.
10+10 half kneeling trunk twists (1s pause)
10 reverse snow angels
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min self hug strech
1+1 min banded scalene strech
2-3 min upperback smash with roller
2+2 min glute smash with roller
1-2 min prayer pose strech
1+1 min pigeon pose strech

Amrap 34
00:00-10:00
4 x porraskävely
15 kehonpainokyykky
15 Lapsen lepoasento - Punnerrus

10:00-12:00 Lepo

12:00-22:00
10 Sammakkovatsa
10 Rengassoutu
10 Vipunostot

22:00-24:00 Lepo

24:00-34:00
6+6 Vuorikiipeilija suora / vino
6 Punnerrus
6 Burbee

AMRAP 2 x 5

50 Double Unders
Max HS walk

Rest 1 min btw sets.

EMOM 9

1 min : Ergo
2 min : 10 Single Unders + 8 Sit Ups + 6 Push Ups to Down Dog
3 min : 10 Elbow rotations + 5 Strict Press