For quality:
AMRAP in 6 mins of:
9 Row Calories
9 Burpees Over Rower
9 Narrow Grip Overhead Squats, 45/35 lbs / 20/15 kg
-- then --
EMOM 6
5 Hollow Rocks

7 Superman Rocks

Muscle Snatch
in 14 min find max for the day
- keep under 10 reps
- write the 3 heaviest lifts

Warm Up
2 rounds
1 min cardio
5 inch worm with push up
5-10 ring row
10+10 half kneeling press
10 band pulls + 10 banded pass throughs

Strenght (20-25mins)
Bench Press 4x8 reps, building in weights
Shoulder Press 3x5reps @mod weight
rest 2-3 min bwn sets

Metcon
For 15 minutes :
In teams of 3
10/12 cal row or 8/10 cal air bike (max 50s)
7-10 kb swings
7-10 wall ball shots
aina kun kardiolaite vapautuu saa tiimin seuraava jäsen aloittaa
oman kierroksen tekemisen. Lepoa on aina se aika mitä menee
wall ball heittojen jälkeen odottaa oman kierroksen alkua.
Tavoite on et jokainen tekee 5 kierrosta 15 min aikana.

Warm Up
5 min easy spin
5 min easy run
rest as needed / short streching

Metcon
4 rounds @treshold pace
1600/2000m bike erg @moderate pace
400m run @mod/fast pace
rest 2 min bwn rounds

Bonus
emom 8
6/8 cal air bike
target sub 25sec each round, dont start too fast. increase pace.

Grip Strenght
3x30/30s plate pinch hold @10-15kg
3x30-45smin hang/30s rest bwn

6x1+1 High hang squat snatch + power snatch @ 70-80%

EVERY 8min x3

24 kb swing @20/16kg
21 burpees
24 abmat sit ups
15 burpees
24 A-jumps
9 burpees

Emom 30

1. 8-10 dumbell hang clean & jerk (alt. ) 22.5/15 kg
2. 5 C2B
3. 30 su/15 du
4. 10 toes to ring/k2e
5. 10 dumbell snatch (alt. )
6. Rest

EMOM 20:
alternating between:
15 WB 9/6kg
2-3/1-2 Rope Climbs 4m
10 HSPU
45s Row for calories (comment total amount)

20 sec on 10 sec rest row machine, 6 rounds, score is cal burn in worst round

Snatch high pull

Voima
E3MOM, 3 rounds
single arm DB bent over row 10+10

WOD
4 rounds work 40s/rest 20s
1.min ski
2.min bike
3.min row
4.min rest