3 RFT
12 x Deadlift 60/42,5kg
9 x Hang Power Clean 60/42,5kg
6 x Push Jerk 60/42,5kg
500m Row

3 min AMRAP
Buy in : 20m front rack lunges (DB's can lay on shoulder, but you have to keep hold on handles")
then rest of time max rounds of 20 toes to bars + 15 pull ups
rest 3 min
3 min AMRAP
Buy in : 20m front rack lunges (DB's can lay on shoulder, but you have to keep hold on handles")
then rest of time max rounds of 15 toes to bars + 10 pull ups
rest 3 min
3 min AMRAP
Buy in : 20m front rack lunges (DB's can lay on shoulder, but you have to keep hold on handles")
then rest of time max rounds of 10 toes to bars + 5 pull ups

Goal is to get those lunges unbroken, remember to extend your hip during walk. Keep balance and body thigh on each rep.
Know you ability on those ttb's and pull ups and break set early to get most out of them during workout and not hitting wall.
I recommend to split sets in 2-4 sets with small breaks.
goal is to get at least 1 full round on on 1st interval.
2nd round goal is 2 full round of gymnastic movements and last should be 3+ rounds of gymanstics ,
Scale the reps down on workout 16/12 + 12/8 and 8/4 if you dont feel too confident with ttb and pull ups.

Score is total reps of gymnastic movements

3:00 easy bike row or run

Barbell warm up

Clean and jerk technique
E2MOMx 5
1 pausing power clean
1 power clean
1 pausing push jerk
1 push jerk

*pausing 2 seconds in the catch position for the first power clean and first push jerk.

*increasing in weight for quality

3RFT
500m row
21 TTB
12 C&J 135/95

*Sub 400m run or 20 cal bike

Power Clean + Clean

2 x (1+2) x 65%, 3 x ( 1 + 2 ) x 70% (% of power clean)

Snatch Balance

2 x 3 x 60%, 1 x 3 x 65%, 2 x 3 x 70%

Push Press

5 x 5 x 75%

Muscle Snatch

1 x 5 x 60%, 1 x 4 x 65%, 2 x 3 x 70%

3 sets :

15 reverse crunches
10 Strict pull ups

7 rounds for time:

10 kettlebell swings
10 burbees
10 kettlebell squats
10 push-ups

Kb men 24 kg, women 16 kg.

5 rounds:
1min kb sumo deadlift high pull
1min kb squat
1min reverse lunge
1min rest

6-8 sets
20/25 calories of ski erg
perform 10 db squat snatches right after (5 per hand) @12.5-15/20-22,5kg DB
rest 2 min bwn rounds

If you have mobility issues, just go under as much as possible to make it "low catch power snatch"

Keep machine work semi aggressive, good goal would be under 1:15, take few seconds and start those db snatches, try to change the weight to other hand on air and still get those squat snatches done.
Target 2 min on each interval.

6 ROUNDS

Hokihölkkä 1min
Hölkkä 1min
Juoksu 1min
Kävely 2 min

12:00 AMRAP
30 wallballs 20/14
10 power snatches 95/65
400m run or 30/20 cal bike or 500m row