Every 90s for 9 rounds:

1 Snatch pull with a pause(2s. in hang position) + 1 Hang Squat Snatch + 1 Squat Snatch

60-80% 1 RM Snatch

E2,5M for 10min(4sets)
Push press X3@heavy weight ca 85%
+
4 rounds
In 3 min:
50 DU
20 Alternating SA DB Devil press
Amrap air squats
Rest 3min between each round

Teams of 3
For Time (30 Minute Cap):
75 Power Snatches 40/30kg
75/50 Calorie Row

50 Power Snatches 50/35kg
50/35 Calorie Row

25 Power Snatches 60/40kg
25/20 Calorie Row

15 Rope Climbs (15')

25 Power Snatches 60/40kg
25/20 Calorie Row

50 Power Snatches 50/35kg
50/35 Calorie Row

75 Power Snatches 40/30kg
75/50 Calorie Row

7 rounds for consistency:
60 s row/bike/run/ski
15 squats
60 s row/bike/run/ski
10 push ups
60 s row/bike/run/ski
5 strict pull ups
1 min rest between rounds

3 Rounds (steady pace)
8 Goblet squats
10 Good mornings
45sec farmers hold

Deadlift 3x8
(Focus on technique, slow eccentric part to 3-4sec)

3 Rounds

10-15 Side plank hip lift (right side)
20-30 Flatter kicks
10-15 Side plank hip lift (left side)
15-20 Ab crunches
10-15 Back extensions

For time with a partner:
50-40-30-20-10
Wall balls @9/6kg
Power Cleans @60/42.5kg
Toes to Bar
Calories Bike or Row or Ski Erg

Timecap: 30 mins

Goal: One person works
Split however desired.
Barbell loading should be light and done as sets of 5-7 reps per set.

10-20min Gymnastic movements. Check the video or make up your own moves

EMOM for 30 min:

1) 45 sec row
2) 45 sec farmers walk (heavy!)
3) 10-15 wall ball (max 30 sec)

*Aloittaa voi eri pisteiltä jos paljon porukkaa. Wall ballien toistot niin, ettei tekemiseen mene yli 30 sekuntia.

Deadlift 5x3

"Tall Snatch" 5x3

Korkea Te-veto + Tempaus puolesta reidestä + tempaus
1+1+1x70%, 4 x (1+1+1)x75%

Tempaus veto, 5 cm korokkeet jalkojen alle
1x4x80%, 1x4x85%, 1x4x90%

Takakyykky, 3 sek stoppi kahdella ekalla toistolla
1x5x70%, 2x5x75%

3 x 10, reverse hyper
3 x 10 jalannoto riipusta