Pause Back Squat
8x2r @ 75%
90s. Recovery
3sec. pause at the bottom

(Power snatch + Snatch balance + Squat snatch) x 5

Alternate through for 24 Mins
1. 20/15 Cal Row
2. 8-12 Burpee box jumps
3. 10 Thrusters 40/30kg

This is going to be very tough, scale reps and cals down!

27-21-15-9

Snatch (anyhow)
Row kcal
Bar over Burpees

Weights:
Men 40-50-60-70kg
Women 30-40-45-50kg

Time Cap 25min.

This is a triplet for time. Use different loading for each round. Load the bar yourself.

Scale if needed.

http://www.cfwinterwar.com/karsinta/karsintalajit/

Pause power snatch

EMOM 12
3 sec pause below knee
3 sec pause mid thigh

Tasajalkaloikka 5x3

1-2 min palautus.

Etukyykky 5,5,3,3,1

Nousevilla painoilla, tauot 2 min

2 x 10min amrap with partner

A)
2-3 wall climb
40m farmers walk (heavy)
rest 2min

B)
2 mu/bar mu/skin the cat
10 cal row

Back Squat 3×3

For time:
15-12-9-6-3 reps
Cluster= Clean + Thruster 45/30kg
Box Jump Over Step Down