6x2 Hang Power Snatch + Power Snatch + OHS @70% of 1RM PS
- Rest 2min btw sets

40 floor wipers 60kg/40kg
40+40 side crunches
40 mountain climbers
40 russian twists 10kg/5kg
15 box over burpees

3 Rounds:
20sec/20sec Mixed carry (Farmers and front rack)
20sec Rest
20sec/20sec Mixed carry (Front rack and OH)
20sec Rest
20sec/20sec Mixed carry (Farmers and OH)
60sec Rest

For Time:
5 x 1000m Row @ 2K pace
1:1 ratio
- During the rest complete
10 Burpees
20 HRPU

2 Rounds
A.
3min AMRAP
15 box jump 60/50cm
20/15 cal erg
2min REST

B.
3min AMRAP
30 kb swing 24/16
remaining time shuttle run
2min REST

5 round for time
6 Pistol Squats each
12 Russian Swings - Heavy
250 Meter Row/Ski/500m bike
Timecap: 15 mins

For time;
30 x Hang Power Snatch @52.5/35kg
15/12 x Strict Pull-ups
30 x Push Press @52.5/35kg
15/12 x Strict Pull-ups

TimeCap 12:00
RX+: 3 x Legless Rope Climb instead of Pull-Up

EMOM 10 mins
2 Power Snatch + 2 OHS
- use same weight each set

For Time
15-12-9
Front Squat @70/47.5kg
30-24-18
Heavy Russian Swing @ 32/24kg

TIME CAP = 10:00

Extra:
Hollow Rock and Hollow Hold: 3 x 25-30 + 20s hold after each set. Rest 60s.

3-4 Sets every 3min or every 3.30min:
50 DU
20 Wall ball
15 T2B
Jokaisen kierroksen jälkeen pitää jäädä vähintään 1min lepoa. Skaalaa toistoja tarvittaessa.
RPE 3-3,5

RPE1 PK @60-70%
RPE2 VK1 @70-80%
RPE3 VK2 @80-90%
RPE4 Maksimikestävyys @90-100%