KB Swing @ 32 / 24kg

20 DU + 1 Clean

1-4min @ 65%
4-8min @ 75 %
8-12min @ 85%

"Fight Gone Bad" with 5 rounds

30min EMOM (5rounds):

1) Wallball
2) Sumo deadlift high-pull (35/25kg),
3) Box Jump 60/50cm,
4) Push-press (35/25kg),
5) Row (Calories)
6) rest

Score: all reps + cal together

Target: 500+ reps

Overall RPE 5, maximum effort.

For time:
15-12-9
Deadlift @BW
Bar Over Burpee
Pull-Up

TC 6min!

5 x 3 power snatch

*all the sets with about 65-70% from 1rm
Warm up with pulls and muscle snatch - focus on the bar path and extension.

weighted chin up e3mom
2 x 2
2 x 1

*one rep in the tank!

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

Find your Weighted Pull-Up 3RM.

RPE 5, maximum effort

16 mins with a partner

• Row 2000m
• Amrap of Cindy for the rest of time

Cindy is
- 5 pull-ups
- 10 push-ups
- 15 air squats

You can split the workout with your partner anyway you like, but you must row the 2K first.

EMOM x12

4x3 power snatch
4x 2 power snatch
4x 1 power snatch