With partner for time:

2500m bike
50 db snatch 25/15kg
40 oh stepping lunges 25/15kg
30 thruster 50/32.5kg
20 burpee bar over
2500m bike

A) Snatch

Nousu raskaaseen ykköseen 12 minuutin aikana.
Sitten 3 x 1 @75%

B) Clean and jerk

Nousu raskaaseen ykköseen 12 minuutin aikana.
Sitten 3 x 1 @75%

C) Front squats (optional)

Nousu raskaaseen ykköseen 12 minuutin aikana.
Sitten 3 x 1 @80%

1.) Row: 15/12 cal
2.) Front rack Walking lunges w/ DB's 22.5/15kg: 15m
3.) GHD sit ups: 10-15

5 Mins easy cardio @ conversational pace, Bike, Row, Run, Ski etc.
+
- World's Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Bench press 3-6-3-6-3-6

For time:
50 chest to bar pullup
40 one arm hang c&j 22.5/15
30 one arm devils press 22.5/15

EMOM 12
Min 1: Wall Sit
Min 2: Plank Hold
Min 3: 40sec HS-hold
Min 4: Rest

For time:

1. 31 clean 60/42.5kg

2. 4 rounds:
   12 single db snatch 22.5/15kg
   12 double db lunges 22.5/15kg
   12 v-ups
   12 pull-ups

3. 31 squat 60/42.5kg

4. 2020m row/ski or 4040m bike

Set 1-2: 3 reps @70%
Set 3-4: 2 reps @75%
Set 5: 2 reps @80%
Set 6: 3 reps @70%
- Rest max. 90sec btw sets.
- No TnG, reset btw reps. % based off 1RM power clean & power jerk

5 sets of 5 reps Front Squat @80%
- 2min Rest btw sets