Muscle snatch + tempo snatch + snatch balance

5 x 1+1+1 @ 50%1RM snatch, EMOM

Tempo: 3 sec from floor to mid thigh

Strict weighted pull up
7x1
-rest 3min
-nouseva paino

Tempo Back Squat ( Pause on Bottom & Parallette )

6 x 3 @ Moderate Weight

Go Every 3:00

AMRAP 10

Max Reps Wallballs

*EMOM 3 Burpees

EMOM 20
4 rounds:
1: 10/8cal AB
2: 10 WB 9/6kg
3: 10/8cal AB
4: 30 DU
5: Rest

Easy pace cardio
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 6-10 band strict pull ups , go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 2-3 wall walks , go every 1 min

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 V-Ups , go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-12 push ups , go every 1min

2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 6-10 wall ball shots, go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 6-10 box jump step down , go every 1 min

4x3 Hang Snatch Pulls @95-105% 1RM Snatch
- Don't drop the barbell btw reps
- Pull as high as possible
- Rest 2min btw sets

Amrap32

32 air squat
32 box jump
32 kbs
32 sit ups
32 pull up
32 devils press
32 wallball
32 burpee
32 alt db push press (16+16)
32 cal erg

4x15-20 Banded Strict Pull-ups
- Rest 1:30-3min

Voima
E3MOM, 4 rounds
12 steps OH walking lunge (plate)

WOD
10min amrap
1 Sumo DL KB
1 Goblet squat
1 Box jump (plate)
Add 1 rep to each movement after
completing a full round.