Deadlift on a plate 4x10 reps

Tempo front squat 5x4 reps (slow down, stop, fast up)

Kapea penkki 5x10x50-60%

Vipunostot sivuille 3x20

Pystypunnerrus käsipainoilla istuen 3x20

Hauiskääntö 3x20

Shoulderpress 3 x 4

45 - 60 minutes Bike Erg @ Zone 2

Every 10 min, 1-2 Minutes Legless Rope Climb / Rope Climb

20s OHS hold
20 deadbug
3+3 perfect stretch
20s HS hold
10 good morning
10 pass through
20 hollow rock

EMOM 9
1. 8/8 Kb snatch @24/16kg
2. 12 box jump
3. 30 sec front plank

REST 3 mins

EMOM 9
1. 8/8 Kb front squat @24/16kg
2. 12 push up
3. 30 sec reverse plank

REST 3 mins

EMOM 9
1. 8/8 KB one arm pendlay row
2. 12 target burpee
3. 30 sec L-hang

A,
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

70-75% 1RM Snatch

B,
7 rounds for time of:
7 Ring Muscle-ups
Run, 200 m
11 Goblet Squats, 40/28kg

Goal
Sub 15 min

C,
For quality:
50 GHD Plate Muscle Snatches, pick load

Every time you break complete:
10 Behind-the-Neck Band Press

Swim option:
3 rounds for quality of:
Kick Swim, 100 m
Pull Swim, 100 m
Backstroke Swim, 50 m
Swim, 50 m
THEN
Swim: 3x 100 m, rest 1 min between efforts
Swim: 3x 75 m, rest 45 secs between efforts
Swim: 3x 50 m, rest 30 secs between efforts
Swim: 3x 25 m, rest 15 secs between efforts

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Run option:
2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch
THEN
Run 1600 m
Rest 5 mins
Run 800 m
Rest 3 mins
Run 400 m
Rest 2 mins
Run 400 m

‘Sneaky Anna’
Amrap 20’
4 double KB Half Snatch
4 Nurpees ( no-push-up burpees)
4 double KB Deadlift
@12/16
Goal: 17+

Afterparty
3x45 sec Goblet Squat Hold at the Bottom
Rest:45 sec