Build up to 3 RTM in 20min

5 rounds, 3 mins each, for max reps of:
Ski Erg, 500/400 m
max reps in remaining time erg Bike Calories

Rest 3 mins between each round.

3 rnds of
20s. assault bike ( built up effort every round)
5 box jumps
7 ring rows
10 air squats

---

Every 2 mins for 8 mins do:
20 Wall Balls
-- then --
Every 1 min for 6 mins do:
15 Wall Balls

Lämpät ~10 min

Sumomave 4x8x50 kg - aika sopiva
Askelkyykky levytanko 3x10x15 kg - kevyt
Yhden jalan mave KP 4x8x7 kg - kevyt
Bulg. kyykky KP 3x8x7 kg - sopiva

5:00 Row, Bike, Jog at a conversational pace
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

A: snatch 5x1 @90-95%

B: clean & jerk 3x1 @85-90%

C: clean pull max

Snatch
5 sets of 2 with a pause below the knee, then another above the knee - 7RPE

Snatch pulls
4 sets of 3 reps
1st set @ 100% of 1RM snatch
2nd set @ 105% of 1RM snatch
3rd set @ 110% of 1RM snatch
4th set @ 110% of 1RM snatch

Tempo front squats
3 sets of 3 5 seconds on the way down, 5 seconds on the way up
50-60% of 1RM front squat

Optional accessory work
3 sets of 8 seated barbell press at a weight that is challenging across the 3 sets

Power snatch 6-5-4-3-2 reps

Z-press
5x5, RIR 2-3

Porrasjuoksu 12 min AMRAP (nenähengityksellä!)