36 min EMOM with a beefcake partner:
1: row (total 110 cal)
2: power snatch (90 reps)
3: burpee (110 reps)
4: PC and jerk (90 reps)
5: pull ups (110 reps)
6: rest

For quality:
2 rounds of:
Choice Machine, 1 min- easy pace
10 L/10 R Single Leg Dumbbell Romanian Deadlifts
10 L/10 R Single Arm Dumbbell Sotts Press
5 Barbell Kang Squats, 45/35 lbs / 20/15 kg
-- then --
3 rounds of:
3 L/3 R World's Greatest Stretches
6-8 Med Ball Thoracic Extensions
3 Inchworms


-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

7xevery 90s.
@65% of 1rm
2x 1 Power Snatch + 1 Hang Squat Snatch

Every 180s x 5
2-2-2-2-2 V.1-2

Huom!
Normi kyykkytempo. Sarjat nousevalla painolla.

Every 1.30min x 8
2 Sets: 1 C&J @70-75%
2 Sets: 1 C&J @75-80%
2 Sets: 1 C&J @80-85%
2 Sets: 1 C&J @85-90%

Huom!
Painot päivän fiiliksen mukaan. Toistot pitää olla teknisiä.

10 rope climbs
20 burpee box jump-overs
30 overhead squats (35/52,5 kg)

Scaled WOD
3 rounds for time with a partner:
10 pull-to-stands
12 burpee box step-overs
20 overhead squats 

Push press 4 RM, then 3x4 @ 90%

EMOM for 30 min:

1) 18 cal bike erg
2) 6 d-ball cleans
3) rest

Q7VA

10 Rounds/sets, go every 75 seconds to 2 minutes

1-4: 5 Power snatches (TnG) + 3 Overhead squats
5-7: 4 Power snatches (TnG) + 4 Overhead squats
8-10: 3 Power snatches (TnG) + 5 Overhead squats

3 rounds for time

• Row 500 meters
• 15 ring dips
• 5 bar muscle-ups

Goal Upper-body endurance. Aim to finish in 10-14 minutes.

If you are efficient at a high volume of unbroken ring dips and bar muscle-ups, this workout is going to be about the row. Other athletes will be limited by upper-body endurance. The row and the ring dips will compound, making the bar muscle-ups more difficult, so technique is key to staying efficient.

Aim for a hard effort on the row, finishing between 145 and 205. Aim for a consistent rep scheme on the ring dips whether that's unbroken, 10 and 5, or 3 sets of 5, and an unbroken effort on the bar muscle-ups.

90 Minutes @ HR Zone 2

You can use machines as you like