Banded deadlift 8-8-6-6-4-4 reps

Every 8 minutes for 40 minutes (5 sets):
20/15 cal row or ski
10 burpees
15 DB thrusters
20 sit ups
20/15 cal row or ski

5 rounds for time:
6 Sandbag Over Shoulders 60/40kg
20m Dual KB Front Rack Carry 24/16kg
3 Wall Walks
20m Dual KB Front Rack Carry 24/16kg

EMOMx30
1) 45s max meter heavy farmer´s walk
2) 10-15 slam ball
3) 45s max reps v-ups/tuck ups
4) 10-15 box jump overs
5) 45s max meter shuttle run
6) rest

A,
Complete as many rounds as possible in 9 mins of:
10 Kettlebell USA Swings, 32/24kg
10 Toes-to-bars
24 Double Unders
12 Kettlebell USA Swings,
12 Toes-to-bars
24 Double Unders
14 Kettlebell USA Swings,
14 Toes-to-bars
24 Double Unders
...
Continue adding 2 Kettlebell Swing and Toes-to-bar reps each round until time expires.

Athlete Instructions
Goal
4+ Rounds

B,
3 rounds for quality of:
10 Landmine Rotations
Suitcase Carry, pick load, L 15m/R 15m
10 L/10 R Side Plank Pulses

For time

3-9-15-21-15-9-3

Deadlift 65/95kg
Box jumps 20/24"

Voima
E3MOM, 3rds
Pike push up x6-10

WOD
EMOM 15min
1.min 3-5 pike push up, rest of min sit ups
2.min 8 box jump (lintin päälle), rest of min kb swing
3.min rest

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No foot snatch
5 sets of 3 - built over the 5 sets, no foot snatch really help with bar path

Power clean & push jerk
5 sets of 3 @ 70% of 1RM clean & jerk

Back squats
Temp 5 seconds up 5 seconds down
5 sets of 3 reps @ 55-60% of 1RM back squat

Additional extras
3 sets of 10
Bench press
Close grip press up
Standing bicep curl with barbell