E2M for 16min
1 snatch DL
1 Hang Snatch
1 squat Snatch
Build up to heavy
+
5rft
10 power snatch 35/25kg
30 DU
Or
Partner Wod
20rft
5 Power snatch
15 DU
Alternate full rounds

Back squat 5x3
Strict pull up 4x6

60 Kettlebell snatch (alternating)
For time

Tempo front rack squat w. kettlebell
4x6-8r
Tempo 6s. down, 3s, up
Rest as needed.

Rotating side planks (4 x 30s) each side
:45s rest between sets
 
Then

TABATA:
1. Hollow rocks.
2. Back extensions.

HUOM! Sairastapauksen vuoksi ei ZOOM tuntia tarjolla tähän.

For Time (with a Partner)
Cash-In:
2000 meter Row
Then, 3 Rounds of:
6 Rope Climbs
12 Bear Complexes @60/42,5kg
Cash-Out:
2000 meter Row

Timecap: 30 mins

3 sets of
3 min ON/1 min OFF
30 Air Squats
20 Split Jumps
10 Sit-ups
+ Max reps of Burpees in the remaining time

1. Easy 2 minute jog

2. Active mobiity:
   You can go through all these 16 movements on the video or spend 5 minutes with your favorite dynamic stretches.

3. 400 m run with a bit harder pace than your goal pace for the test.

1 min ON / 30sec OFF

4 rds:

1min: burpee
30s rest
1min: air squat
30s rest
1min: plank hold
30s rest
1min: walking lunges
30s rest

Hamstring bridges (5 x 10) in slow tempo. Slow extension + hold + fast flexion.
1:00 min rest between sets
 
Then

Wall sits (3 x :45s)
1:00 min rest between sets