3 RFT:

500m Row
400m Run
30 TTB

Rest 3 min btw rounds.

( 22 - 28 )

Every 2min Snatch 80-> 102%

5 Min Foam Roll / Own Mobility
4 Min Ergo
3 Rounds:
5 OHS + 10 KB Swing + 15 Hollow Rocks
2 Min Barbell Thoracic Opener
5 GM
5 BS
5 Elbows Rotations
5 SN Press
5 SN DL
5 OHS

Then...
1:00 Side plank, each
1:00 Banded air squat

Warm Up
2 rounds
2:00 Cardio
5 inch worm with push ups
10 scapula pull ups
5 kip to swings
5 kip knee raises
10 ring row
10 kb tater (kbs+goblet squat)

Strenght
Front Squat 8-8-6-4 reps @50-55-60-65% of 1rm
GO every 2-3 minutes for new set.

3 sets
Pause Floor Press x 6-8 reps @65-70% of 1rm (leave 2-3 reps to tank)
rest 1 min
Quality Set of Strict Chin Ups goal is 8-15 reps (use band for help if needed)
rest 2-3 min

Metcon
21-15-9 reps
KB Swings
12-9-6 reps
Burpee Pull ups

Accessory Work
3 rounds
8+8 half kneeling arnold press
8+8 Single arm db row (1 sec pause at top)
24-32 weighted russian twists
rest 1-2 min

12min AMRAP

40 Double Unders
8 KB Snatches (R)
8 KB Snatches (L)

@24/16kg

500m row

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3 rounds 3 reps each
- Sots press behind the neck
- pressing snatch balance
- no feet Snatch pull under
- Snatch Pull
- Split snatch
- high hang snatch
- snatch

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15 Min EMOM

3 Hang Power snatch
Score = Total Weight Moved
(3x15= 45, 45x100= 4500kg)

Warm Up
Band Pull Aparts + Banded Hip Activation
then 2 rounds
1.5 min cardio machine
20 plate hops
10 plate reverse lunges
10 plate thrusters
10 scap pull ups
5 burpees

Metcon
Every 1,5 min for 15 minutes
Odd : burpee box jumps x 6-8 reps (sharp, but be careful with jump) step down.
Even : 10 wall ball shots + 10-20 alt leg v-ups
5 times both movements

Strenght
3 rounds
12-16-20 reps of weighted farmers hold lunges (käytä 2x12.5-15 / 2x 17.5-22.5kg käsipainoja)
rest 1 min
8-12 band assisted WIDE GRIP strict pull ups (hallittuja leuanvetoja kuminauhalla, leveä myötäote)
rest 2 min

Cool down
3-5 min light air bike or rowing

5 sets of :
5 x ring / bar dip

• use extra weight for the dip if you can

10 RFT:

10 WallBalls 20/14p
3 Deadlift 125/85kg
50m Farmers Carry 22,5/15kg

( 20 - 30 )

For time:

10 Front Squat @ 80% OTD ( take from rack )
30 Calories Echo Bike