10min

6 varpaat tankoon
6 etunojapunnerrus
6 käsipainotempaus

Every 90sec for 10 rounds: Power Clean + Push Jerk

Use AHAFA weights, this doesn`t have to be across. Scale if needed.

5x3min AMRAP, 1min rest:
2 Power Clean (70/50kg),
4 Push-Up,
6 Box Jump

6 sets every 2 min
high hang power snatch + hang power snatch + squat snatch

for time:
42kcal row,
42 Wallball,
42 db snatch (22,5/15kg)

For time
100/80 calories of rowing or 90/70 calories of Assault bike/ Ski erg
80 kb swings @ 24/32kg
60 wall ball shots

Every 90 sec x 6
Pause Snatch ( 2 sec below the knee) + low hang snatch

-all squat snatches, use 75-80% max

For time ( timecap 12 min)

32 alternating DB/KB snatches
32 t2b
20 alternating DB/KB snatches
20 Kipping pull-ups/C2B

L2: 27.5/20kg // 15 Bar MU

TC:12 min

-Take a bit heavier DB/KB as you normally do and split them smartly.

3 rounds
20 step back lunges
10+10 mountain climbers
15 band pull aparts
15 hollow rocks
rest 1 min

6 Min AMRAP;
3 Bar MU
8 KB hang snatch 4/4 24/16kg