3x1min Plank hold
- Rest 1min

EMOM 16'
1: 15/12 cal Row
2: 5 Pull+ 5 Push up+10 Air squat
3: 5/5 DB Push Press+10 Sit-up
4: 10 T2B

Back squat 5x4

In a 7:00 window

28/22 Cal Bike
With remaining time AMRAP:
21 Double Unders
14 alt DB Snatch @22,5/15kg
goal: 3+rounds
Rx+: @27.5kg/20kg

Extra credit:
Single Arm Crossbody Band Row: 4 x 20-30 each. Rest 30s

Half-Kneeling Landmine Press: 4 x 8 each 3s descent.
Rest 60s
Snatch Grip Pendlay Row 4 x 8 3s descent.
Rest 60s

• Done as superset

120 min PK

5 sets for this complex:
2xSnatch balance+1xOhs

• 2min.: Row/Bike

• 1 rnd:
  5+5 Up/down dog
  8 Squat + twist
  5+5 Scale w/ stretch

• 1min.: Row/Bike

• 3 rds:
  3 Deadlift
  3 Muscle snatch
  3 Press
  3 OHS

• Mobility btw rds.:

Vuokon ja Tuuren hääjumppa!

20 min amrap:
27 c&j 50/30kg
6 thruster 50/30kg
20 oh lunge 15/10kg

10 burpee/lapsi

24 t2b
10 diamond push up
20 pull up

For time:
60 T2B
30cal Assault bike
30 Power snatches 43/30kg
60 C2B
30cal Row
30 OHS 43/30kg
40 T2B
30cal Assault bike
30 Power snatches 43/30kg
40 Pull-ups
30cal Row
30 OHS 43/30kg

Only 1 works at a time. Split the reps anyway you want to.