In 15 min window:
200 DU
20 C&J 60/45kg
200 DU
20 C&J 60/45kg
max. kcal row/ski/assault

Rest 5 min

In 15 min window:
18-15-12-9-6-3
Thruster 30/40kg
Power Snatch 30/40kg
Pull-ups
max. kcal row/ski/assault

Rest 5 min

In 15 min window:
100 OHS 30/40kg
Every time you drop do 7 Bar-over burpees
max. kcal row/ski/assault

Voimatempaus

3 x 3

Tall snatch

3 x 3

Valakyykky + 5 sek pito viimeisellä toistolla

3 x 3

3 rnds:

5 False grip Chest to rings
3 Deep ring dips

Breaks by feel between the movements

2rounds
1 skin the cat
2+2 Hollow to arch roll on the floor

In a 1:30 Window:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
Time Remaining: Max Ring Muscle-ups

Normal warm up

EMOM x 10 (5 rounds)
Even: 5 thrusters (increasing in weight)
Odd: 5 AKBS

Teams of 3
One person work
One person row for total team calorie
One person hold bar in front rack position

150 Thrusters (75/55)
150 Burpees
150 AKB Swings (53/35)

Lepoja.

Uimaan

75 min
60 s. run/60 s. walk
10.5 km, 7.10 min/km
HR 119/144

For time:
30 ohs

With partner

750m row (each)

Then 3 rounds of
10 synchro box jumps 24"
20 toes to bar
30 gtoh 50kg

Timecap 13min

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top