For Time:
7,5-15-22,5-30-37,5m
Single DB Walking Lunges 25/17,5kg
5-10-15-20-25
Pull-ups
200/160m Row after each round

10 min for quality:
1 min run/row
5 burbee box step up
5+5 plate windmill
5+5 lunge+reach
5-10 kip swing

5 rounds:
500/400m Ski
3 Back Squats@80%
- Rest 1min btw sets

6 sets:
2 x (1 Snatch High Pull + 1 Power Snatch)
- Start @50% 1RM Power Snatch, build by feel
- Rest 2min btw sets

Snatch w/ 2-sec pause @ receiving + Snatch

5 x 1+1 @ 75-90%1RM snatch, go every 1:00-1:30

For time :

10-1-10
Kettlebell Swing 24/16kg
Air Squat

TC 10

Narrow Bench Press

6 sets of 10

Go every 3:00

Curtsy lunge
Käsipaino edessä

Every 3min x4
Curtsy lunge 8-12 / leg
Rest of the time: easy bike

EMOMx12
1) 10m hsw / 3 wall walk + max DU / SU
2) 15-20 wall ball @9/6kg + max toes to bar / knee raises
3) rest

Jerk balance

3 to 4 x 3 @ RPE 9 (1-2 RIR), go every 2:00-3:00