For time

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

DB Snatches, alt @ 32.5/22.5kg
9 Toes-to-bars
30 Double-unders

Target time. < 15:00 CAP 20:00

Overview. A classic descending rep scheme on slightly heavier DB snatches (other movements have the same reps each round). It’s good to note that this is a total of 55 DB snatches, 90 toes-to-bars and 300 double-unders. If all movements would have descending reps, you’d be past half-way after round of 7 but here the toes-to-bars and DUs will get more challenging as you’ll have less “rest” between the sets.
Strategy. Start steady on all movements. Do the 1st set of DB snatches unbroken. You can change hands either in the air (faster) or on the ground (saves grip). If you think toes-to-bars will become a limiter towards the end of the workout, you might want to break them up to 2-3 quick sets from the start (this gives you more “recovery time” at start of workout between DB snatch sets). This might also be smart given that DB snatch + ttb combo will get grippy. Aim for double-unders to be unbroken all the way through.
You might choose to break the DB snatches on rounds 9-8-7-6 if needed to save the grip (or if they get heavy) and to “recover” a bit more before your next set of toes-to-bars. Either way don’t let the rests between sets (DB snatch/toes-to-bar) stretch out too much as it’s easy to lose time here.

4 rounds
8 strict press bn
12 + 12 rower adductors

4 rounds
8 bench press
16 rower hamstrings

Tabata: alt
- heel raises
- Heel raise hold

Tabata: box dips

E2MOM for 4 rds:
a) 5+5 rotational kb clean
5+5 rotational kb snatch
5+5 split stance s.a. russian kbs (silmien tasolle)
- tehdään liikkeet yksi käsi kerrallaan

b) 5+5 (goblet) cossack squat
5+5 (goblet) crossing lateral box step over
5-10+5-10 jumping split squat / alt. step back lunge

c) 10+10 half kneeling lateral mb throw
10+10 russian twist (mb or slam ball)
10 ball slam (mb or slam ball)

Tavoitetyöaika: 1-1,5min / intervalli. Skaalaa tarvittaessa toistoja ja painoja, jotta tähän päästään.
RPE 6-7

For time :

Row 750/700m
50 Kettlebell Swing 24/16kg

TC 7

7 x 5

Penkki 2x2x85%

Kyykky 4x4x75%

Vauhtipunnerrus Max3
Kapea penkki 3x5 (50-60-70%) 80% x amrap
2lankun penkki stopeilla 3x5 AHAP
-valitse 1 liike (eri mitä viime viikolla)

Back Squat

2 x 10 @ 65% +
2 x 8 @ 73% +
2 x 5 @ 80% +

Go Every 3:30

2-3sets:

10-15 snowangel
3+3 TGU
30+30s side planks