Every 3 minutes for 24 minutes (8 rounds)
5-8 reps of each movement :
toes to bars
burpee over bar
power snatches @30/42,5kg (max 60% of 1rm snatch)

3 rounds, every 3 minutes (9mins)
8-12 box jump
8-12 pull ups or jumping pull ups

rest about 2-3 min and switch stations

3 rounds, every 3 minutes (9mins)
12-15 calories of row
4-8 burpee over rower

Skill work - Rowing

Metcon (time)
500m Row

42-30-18 "pump" with partner
Double DB floor press
Barbell bicep curls
after each round both do 20 banded face pulls

For load 5 x 5 back squat. As heavy as possible.

5 Rounds for time:

3 Handstand Push Ups
6 Pull Ups
12 Box Jump Overs
24 Double Unders

5 x 1 front squat + 1 push jerk + 1 split jerk @ 75-85% of 1 rm clean&jerk

For Time;
10 Cleans 60/40kg
8 Cleans 70/50kg
6 Cleans 80/60kg
4 Cleans 90/65kg
2 Cleans 100/70kg

These should all be Squat Cleans! Scale with power if needed.

Time Cap 7 Mins

Go in 2 heats and scale as needed.

RX

18min AMRAP

50/40cal Row
40 Wall Ball 9/6kg
30 DB Snatch (Alternating) 22,5/15kg
20m DB Overhead Walking Lunge 22,5/15kg(5m+5m+5m+5m)
10 Ring MU
100 Double Under

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SKAALATTU SARJA

18min AMRAP

50/40cal Row
40 Wall Ball 9/6kg
30 GTO (Alternating) 22,5/15kg
20m DB Front Rack Walking Lunge 22,5/15kg (5m+5m+5m+5m)
10 C2B
100 Single Under

20min, jokaisella alkavalla minuutilla 1 x tempaus riipusta