3 rnds for time
4 alt. sandbag over shoulder
12 alt. hand squat snatch 22.5/15kg
TC 8 min

🎶🎵👑💎🩰🎵🎶

Warm-up:

With running clock:
Start at 80 RPM and increase RPM by 1 every minute. After 5:00 minutes increase RPM by 1 every :30s.

ex.
1:00 min @ 80 rpm
1:00 min @ 81 rpm
1:00 min @ 82 rpm
1:00 min @ 83 rpm
1:00 min @ 84 rpm
:30s @ 85 rpm
:30s @ 86 rpm
…..
:30s @ 93 rpm
:30s @ 94 rpm

---

Bike workout

4 Rounds of:
4:00 min @ 70% watt
3:00 @ 80% watt
2:00 min @ 90% watt

Cooldown: 5-10 min light bike

---

Bonus:

3 rounds of:
2:00 min lateral barbell step over
2:00 min lateral barbell step under

3 sets of dumbbell fish hook hold. 1:00 min work /1:00 min rest

---

EMOM 10 (5 rounds)

odd: 2 wall walk + 12 wall ball + 2 walk
even: max hollow hold

CLEAN COMPLEX

4x every 3min
1 squat clean + 1 hang squat clean + 1 front squat

For time:
100 SDHP 35/25kg
Every 20 reps do:
10 HSPU
- Workout ends with HSPU

Voima
E2MOM, 4rds
Push up (matala tanko) 6-10

WOD
8min amrap
2-4-6-8-6-4-2-4-6......
wall ball
sit up/vatsarutistus
KB sumoDeadlift

Tempausveto + raakatempaus
3x 2+2 @65-70%

Tempaus
3x 2 70-80%

40-60 minutes Bike, Run or Row

A,
Pause Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec pause in the receiving position of each rep.

B,
For time:
50 Wall Balls,9/6kg
10 Bar Muscle-ups
40 Wall Balls,
8 Bar Muscle-ups
30 Wall Balls,
6 Bar Muscle-ups
20 Wall Balls
4 Bar Muscle-ups
10 Wall Balls,
2 Bar Muscle-ups

Goal
Sub 14 mins

C,
3 rounds for quality of:
10 L/10 R Diagonal Banded Pull Aparts
10 Scap Pull-ups
5 WY Negatives