Heavy

EMOM16:
a) 12/9 cal row
b) 3 squat snatch
c) 12/9 cal not row
d) 5 power snatch

Target: Find weights you're comfortable moving with good technique even under some fatique.

E2:30 x10, alt. between a & b:
a) 20 russian kbs - 16 air squat - 12 sit up
b) 20 alt. kb clean - 16 jumping split squat - 12 feet on the wall v-up

Target: Work ~90s / interval. Overall ~70% effort.

3min on - 1min off x5 - YGIG for rounds:
6 C&J
36 SU / 18 DU

Always start from the top - divide starting turns as you wish.

Every 3'min for 5 sets:
5 Bar muscle up / Band / From box / From floor

Rest 3' min

Then..
1'min of Max reps or unbroken set

                                        **2 Rounds for time      12' min Tc**                                 

Treenaaja

10/8 Ski cals
10 V-ups
15/12 Bike cals
12 Pistol squats Alt

Kuntoilija

10/8 Ski cals
10 One leg V-ups
12/10 Bike cals
10 Pistol squats Alt from box

0:00–08:00“ Grip Master 8000”

AMRAP 8' ( 0:00–08:00“ Grip Master 8000” )
One can only advance in the amrap while the other has the barbell in Deadlift hold

8 alt. Db snatch
8 DB box step overs

RX:15/22.5kg|50/60cm box|50/70kg barbell
Scaled:10/15kg|50/60cm box|35/50kg barbell

08:00–09:00 Rest and adjust weights

09:00–15:00” ( Jump’n’snatch” )
Snatch1RM*
*8 box jumps over (per person) before every snatch attempt

4 Sets of 5-10m

Handstand Walk (Or adapt version)

Then...

1 Set Max

Meters unbroken walk / Wall steps or hold unbroken

EMOM 16'min

Treenaaja

1) 5 meters Handstand walk
2) 20"sec Pull-up hold (On top)
3) 10-20"sec Ring L-sit hold
4) Rest

Kuntoilija

1) 10-20 Steps against the wall
2) 20"sec Ring hold (On top)
3) 10-15"sec Hold between the boxes
4) Rest

*Metcon: Hero "McGhee" AMRAP 30'min *

Treenaaja

5 Deadlifts 124 / 84kg
13 Push-ups
9 Box jumps 24”/20”

Kuntoilija

5 Deadlifts 94 / 54kg
13 Knee psu
9 Box jumps 24”/20” / Step ups