Snatch 1

Shoulder press 2x5, 2x4

Row Intervals

5x4min On/2min Off:

• Row for Meters

*RPE 7/10

Accessories

A) 3-4x Superset:
- 45-60s SB Bearhug Hold
- 10/10 KB Side Bend

*rest 2-3min Between Rounds

B) 3-4x Superset:
- 30/30s Weighted Side Plank
- 10 Banded GHD Hip Ext. + 30s Hold

*rest 2-3min Between Rounds

Dipit 3x10

30 min Alternating EMOM:
• Even min: 10 Wall Balls 20/14#
• Odd min: Max Row calories
In the first minute, perform 10 wall ball shots and rest in the remaining time. Then, in the next minute, row as many calories as possible. Continue this until time is up. Score is total number of calories rowed. Goal: 250/225 calories.

Deadlift

• 10-8-6-4-2

*isommat painot ku viime vkolla
* E3MOM

Bench Press

• 8-6-4-2

*E3MOM
*1s Pause in Bottom
*RIR 2

Metcon

4x3min on/2min Off:

• 25 GHD
• 15 Cal Ski (Damper 8)
• AMRAP: 1-Arm Devils Press @22.5kg

Power snatch 4x3, 3x2

AMRAP8
8+8 split stance BB good morning
16 situp

AMRAP8
8+8 hamstring bridge
16 crossing mountain climber

Incline bench press smith 3x5

Alternate B1 / B2

B1. DB Bench press – 3-4 x 8-12 @ RPE 8 (2 RIR), rest 1:30 before B2

B2. Barbell seal row – 3-4 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before B1