3 rounds of :
3 reps @ 50-55%
2 reps @ 60-65%
1 rep @70-75%
Hit singles every 8-12 sec, change weights and take breath. Then next lifts.
rest 2-3 min bwn rounds

40min

Buy in 4min

YGIG Burpee

then

Continuously

Row 15/12 Cal
One arm oh walking lunge 5+5m (15/10kg)
L-sit hold 30s
Ring row 10

@ ~60-80%

Snatch with 3 sec pause in the bottom
4x3 75%

Strenght and Conditioning (29min total time)
Emom 5
5 Power cleans @65%
rest 1 min
Emom 5
3 power cleans @75%
rest 1 min
Every 30s for 10 times
1 power clean @85%
rest 1 min
Emom 5
3 power cleans @75%
rest 1 min
5 Power cleans @65%

Amrap5
6 Hspu / Push ups
8 T2B / Sit ups
20 Double unders / Lateral jumps over object

Rest 3 minutes

Amrap5
6 Pistol squat / Reverse lunges
8 Shoulder taps on handstand / plank
10 Burpees

Rest 3 minutes

Amrap5
6 Hspu / Push ups
8 T2B / Sit ups
20 Double under / Lateral jumps over object

Rest 3 minutes

Amrap5
6 Pistol squats / Reverse lunges
8 Shoulder taps on handstand / plank
10 Burpees

Shoulder taps variations:

3 kierrosta:

30-60s wall facing HS hold
5-10 ring push-ups
10 hanging hip touches (5/puoli)
10+10 single arm ring row

8min

6 käsilläseisontapunnerrus
15 istumaannousu

Snatch Waves

Wave 1
3 reps @75-77.5%
2 reps @77.5-82.5%
1 rep @82.5-87.5%

Wave 2
3 reps @77.5-82.5%
2 reps @82.5-87.5%
1 rep @90%+--

21-15-9 reps of
Overhead Squat 50/35kg
Bar over Burpee
Pullups

Metcon (time)

With partner, 5 rounds (each) for time:
12 Floor press 60/40kg
Row 250/200m row

*You go, I go.

Accessory:
4 rounds of:
8/8 1-arm DB press with kb in front rack hold - heavy
8/8 Chainsaw row - heavy
*Rest as needed