10 min EMOM

3 x

30 sec hollowpito
30 sec lepo
30 sec roikunta
30 sec lepo
30 sec terispito
30 sec lepo
30 sec punnerruspito
30 sec lepo
30 sec OH pito tanko
30 sec HSpito

On the minute for 12 minutes perform:
High hang clean
Hang clean from mid-thigh
Hang clean from below the knee

For time:
60 burpees
50 sit-ups
24 kg kettlebell sumo deadlift high-pull, 40 reps
30 pull-ups
40 kg thruster, 20 reps

10K SKI

800Mt.Corsa
50 Shoulder Press 30/20kg.
50 Sit ups (ognuno)
50 Snatch Balance 40/30kg.
400Mt.Corsa
50 Back Squats 50/35kg.
50 Deadlifts (ognuno) 60/40kg.
50Mt.Partner Carry((ognuno)
800Mt.Corsa

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

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:

7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)

Prior to 12:00

3 rounds of:

8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)

12 min. AMRAP of:
5 Power clean 90kg
8 Diamond push-up
10 Toes to bar

12-9-6-3:
thruster 45kg/30kg
T2B

10 min timecap