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

3 rounds

3 skin the cats
30 sec Banded OHS hold
3 inchworms + 30 sec hold
30 sec table hold (rapupumppauksen yläasento)

STRENGTH

4 rounds, rest as needed

1) 8 DB Bench Press, tempo 3210
2) 8+8 Meadows Row or DB Row video
3) 10+10 Single Arm Upright Row video

RPE 4 to 4+

Add 2,5-5% compared to last week or one more rep.

Build up heaviest double in 3-4 sets.
-rest atleast 2,5 min between attempts

Go Every 4 Mins for 32mins. Switch between A & B. 8 intervals
A. 400m Run
15 DB push press 22.5/15kg

B. 15 box jump overs
15 snatches 40/30kg
15 t2b

Goal is to push hard. Record total working time

3 rounds
20/16 calories of rowing
20 lunges walking steps ,one arm DB front rack (10+10)
rest 2 min bwn rounds