AMRAP 4
8 x KBS 24/16kg
6 x Push Up

Rest 2min

AMRAP 4
8 x DB Snatch (alt.) 22,5/15kg
6 x HSPU

Score total reps!

2x3
2x2
2x1

*New set every 3 minutes
*Leave 2 reps in the tank in the triples - 1 rep in the doubles and singles.

For 50min:
Hietsu/Sörkkä Run
In pairs:
Row
20 Lunges
15 Hollow Rocks
15 Arch Rocks
10 Ring Rows
@60-70% of Max HR

Back squat 6 x 8 (no fails, use same weight)

power snatch
- 5 x 2

2x5 cluster sets 40 secs rest
95% of back squat 1RM

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

RX

40 Burpees
35/25kg Snatch, 30 reps
30 Burpees
60/40kg Snatch, 30 reps
20 Burpees
75/52,5kg Snatch, 30 reps
10 Burpees
95/65kg Snatch, as many reps as possible

Scaled

40 Burpees
20/15kg Snatch, 30 reps
30 Burpees
35/25kg Snatch, 30 reps
20 Burpees
45/35kg Snatch, 30 reps
10 Burpees
55/40kg Snatch, as many reps as possible

E2M 20MIN

Power Clean - Front Squat - Push Jerk

3 - 3 - 3

RX 80/55kg
or
@60% C&J

16 Min EMOM
Alternate
1. Perform 4 power Cleans + 4 front Squats + 4
STOH each Min 70/50kg
2. 5-8 strict pull ups

Scale as needed, this will get heavy.

Deadlift

0-3 min) 6 reps @55%
3-6 min) 5 reps @60%
6-9 min) 4 reps @65%