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

Snatch Grip Deadlift
9-6-3-3-3-3reps

2 mins rest btw sets

Build to a challenging set of 3 in 6 sets
Reset each rep

Tempaus 1x2@70%, 1x2@75%, 1x1@80%, 1x1@85%, 3x1@88%

Rive + YT 1+2@70%, 1+2@75%, 1+2@80%, 1+1@85%

työntöveto 1x2@90%, 2x2@95%

Takakyykky 1x3@70%, 1x3@75%, 1x2@80%, 2x2@85%