Conditioning
Teams of 3, For Time (30 Minute Cap):
3 Rounds:
30 Toes to Bar
30 Burpees
30 Power Snatches (115/80)

200/140 Calorie Row

2 Rounds:
30 Toes to Bar
30 Burpees
30 Power Snatch (135/95)

200/140 Calorie Row

1 Round:
30 Toes to Bar
30 Burpees
30 Power Snatch (155/105)

Snatch
On the Minute x 12
Power Snatch + Hang Squat Snatch
Minute 1: 60%
Minute 2: 64%
Minute 3: 68%
Minute 4: Rest
Minute 5: 72%
Minute 6: 76%
Minute 7: 80%
Minute 8: Rest
Minutes 9-10-11: Build to a Heavy Complex

Kyykky 4x10x45-55% (eri leveyksillä, kevyt)
Penkki 8x3x60% (eri oteleveyksillä, räjähtäviä)
Vatsarutistukset suorin jaloin 100 toistoa (kunnon pito lopussa)
Soutu 2000m (tavoite edelleen 8min)
Lihashuoltoa

4-5 sets:
10 Cuban press complex with a light barbell or PVC pipe

8-10 Reverse grip push-ups

These can be tough, scale by doing these on a bench or from knees. If needed you can also put your hands on dumbbells.
20 Hollow rocks *Tight core, low back in contact with the ground

4 sets:
10/10 Double kettlebell Front rack RNT lunges. See video for band set-up.

Rest 1:00
20 Heiden lateral hops

*Focus on sticking the landing, and being as balanced as possible.
Rest 2:00

Snatch pull, 5x3

2 Rounds, AFAP:
75 Banded Pushdowns
50 Barbell Rows (empty bar)

Row

4x500m rest 2:30
4x300m rest 2:00
4x100m rest 1:30

results is rowing/working time

Run
3 x 800m rest 3:00
3 x 400m rest 2:30
3 X 200m rest 2:00
3 x 100m rest 1:30

Push press 5RM +
1x5@95% (5rm)
1x5@90% (5rm)