On the minute x9:
1 Pausing Back squat
1 Back squat

1-3: 60%
4-6: 66%
7-9: 72%

Warm up
3rds
10 jax
10 m climbers
10 hollow rocks

Mobility(5)
1:00 min child's pose
1:00 min pigeon

Fittrain Intervals(16)
:15 on/:15 off-:15 on/:15 off x5
airdyne
temp tantrum
jump rope
bird dog

Opt(12)
1600m walk/run
5x5 hip ext
tabata row

Finisher
30 arm circles
30 cuff iso
60 side bends
1:00 min bf stretch

3*
2' Row
20 Ring Row
10 Inch worm
20 Band Pull appart

25 FP 60/35
30 CTB
50 PU

3' rest

20 FP 70/40
30 CTB
60 PU

3' Rest

15 FP 80/45
30 CTB
70PU

4x4 power snatch
-no Tng
-~ 70-80% of 1RM snatch
-rest 2min between sets

3x5 OHS
-start w moderate weight, increase to heavy
-rest 2min between sets.

10r: 30"work/30"rest Handstand walk/hold
Farmer carry 3x1' rest:1'

6’ AMRAP

12 HPC 50/40

12 HSPU

2' rest

16’ time cap

6’ AMRAP

12 OHS 50/40

12 HSPU

Then 1000M /800 W mt Run

—

Remaining time - AMRAP

12 alt step lunge front rack 50/40

12 HSPU

3x
3 C&J @70/45kg
12 Pull up
3x
3 C&J
8 C2B
3x
3 C&J
4 BMU
TC:15 min

For Time:
800m run
50 thruster @35/25kg
800m run
TC:13 min

For time

100 Russian Kettlebell Swings 32/24

rest 2'

30 Snatches 50/40

30 Pull-ups

15 Snatches

15 Pull-ups

10 Snatches

10 Pull-ups

5 Snatches

Tempaus (1sek pause polvella) + tempaus + Snatch Balance

1+1+1 RM

Rive + etukyykky + Dippi + Työntö

1+1+2+1 RM

Pinnojen päältä takakyykky (lähtö 90 kulmasta) 2x3@50%, 2x3@60%

Linkkarit 4 x max