For time:
50 Burpee Box Jump Overs 60/50cm
E2MOM (incl. start): 50 DU

6 sets of 3-position Snatch

8 x 2 min ON/OFF

A.
15/12 Cal Row
6 Burpee Over Rower
- in the remaining time max cal Row

B.
15/12 Cal BikeErg
8 Wall balls
- in the remaining time max cal BikeErg

C.
12/8 Cal SkiErg
8 Bench Dips
- in the remaining time max cal Ski

D.
12/8 Cal Echo bike
6 x 7,5m Shuttle Run
- in the remaining time max cal Echo bike

2-3 rounds for quality:
10/10 1-arm Ring Rows L/R
10/10 Single Arm Windmills, light weight or a band L/R
15 Banded Y-presses
30 Behind The Back Wrist Curls, barbell only
10 Cat-Cows
1/1min Couch Stretch

 L/R

Weightlifting

A) Snatch

3 reps at 65% of 1RM
3 reps at 75% of 1RM
3+ reps at 85% of 1RM

B) 10 min E2MOM:

1 Snatch &
5-4-3-2-1 Overhead Squats
Within the first 2 minutes, perform 1 squat snatch followed by 5 OHS. Increase weight. In the next 2 minutes, perform 1 snatch + 4 OHS. Increase weight. Then, 1 snatch + 3 OHS, etc. Start with 50% of 1RM for snatch and increase by 10% each round to finish around 90%.

C) Clean & Jerk

3 reps at 65% of 1RM
3 reps at 75% of 1RM
3+ reps at 85% of 1RM

D) 10 min E2MOM:

1 Power Clean
1 Cluster

Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start with 50% of 1RM for cluster and increase by 10% each round to finish around 90%.

Every 1 min for 40 mins, alternating between:
10-14 Ski Erg Cals
12 Alternating Dumbbell Clean 22,5/15 kg
10-14 Rows
12 Alternating Dumbbell Jerk 22,5/15 kg
- HR %75%

TEAMS OF 2, AMRAP 25:
[PARTNER 1]
3 Strict Pull-ups
6 Power Cleans 50/35kg
9 Box Jumps

[PARTNER 2]
400 Meter Row

Penkki 2x2x90%

Kyykky 1x90%

Ojentajat käsipainoilla 5x8-12

-3-4 sets, 3-4reps/set

-20-30s HS-hold
*as close as you can stay on the wall