Every :90 x 5 Rounds complete:
10 Barbell RDL @50% of your 1RM DL
30m Dual KB Front Rack Carry 24/16kg

Deadlift

5 x 8 x 55% - 65%

No TnG. No Letting Go

SO 3:00

2 Rounds.

Row 15 Minutes.
5 min.
3-5 Rmu
10 Back Extension
Bike 15 minutes
5 min
20m HS walk
20 GHDSU

4 rnds, 20s. each, 10s. rest b/w
negative handstand (to deficit if possible) come off the wall b/w reps
Banded dead bug
Banded step back lunge L
Banded step back lunge R

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Snatch Seg. pull
2 s. @ start, top of the knee, hip
4 s. down

5x3 @95% of snatch

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snatch grip SOTS PRESS behind the neck - add 2 kg to last week

3x7 - 90s. rest

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Block snatch
set BB at top of the knee
3x3 80% - 90s. rest

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EMOM 25

1) Assault bike 10-15 cal
2) air squat 20
3) push up 10
4) GHD 12-15
5) rest

500m ski/bike/row
ten 3 rounds of
20s. wall facing HS hold
10 shoulder taps in plank (tap on the same arm)
20s. L hang hold

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EMOM 16
1) 12/16 cal row
2) 8-10 t2b
3) 10m HS walk
4) 10 alt. DB snatch 27.5/20

Warm Up 10 minutes.

Run 800m
20m Deathmars
10+10 Samson Stretch
20 Scorpion
20 T-Spine Rotation
20 Calf Rise

Penkki 3x5 (60-70-80%), 70% x Amrap

Penkki 3x3 (60-70-80%), 60% x Amrap

Band-pull-aparts 1x30-50

Facepulls 1x30-50

Takaolkapääsoutu 1x30-50

On the minute for 24min
1. 12 DB power snatch
2. 15 v-up
3. 12 DB hang (squat) snatch
4. 10/side russian twist
5. 12 DB one arm overhead squat / thruster
6. 15 back extension

On the 1:30 x 7 sets
1 complex of:
Power Snatch + Hang Squat Snatch + Squat Snatch
- Drop the bar after hang squat snatch and reset