Six rounds on an assault bike:
10s full throttle
30s easy

WOD
4 min AMRAP
5 power snatch 135/95
8 bar facing burpees

Rest 2 mins

4 min AMRAP
5 power cleans 135/95
8 pull-ups

Rest 2 mins

4 min AMRAP
5 box jump overs 24/20
8 wallballs 20/14

E3MOM x 4

6 double DB snatch 25kg
9 DB facing burpees
12 double DB thrusters 25kg

3 rounds
Bike or Row
0:45 sec easy pace
0:30 sec moderate pace
0:15 sec fast pace
Burgner warm up with PVC pipe
1.Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Power snatch + OH squat
* go through each movement a couple of time and explain form.
Snatch drills
3 rounds (with empty barbell)
1 muscle snatch
1 high hang snatch
1 above knee snatch
1 below knee snatch
1 power snatch from floor
1 OH squat

Snatch
Every 1:30 x 8
1 Power snatch
1 OHS
1 Squat snatch

For time :

1000m Ski
2000m Bike
750m Ski
1500 Bike
500 Ski
1000 Bike

Wu: soutuvetoja

Every 1:15 * 12 rounds (15mins)
Odd: 6 hang high pull 50-50-60-60-60-60kg
Even: 3 Power clean + 3 jerk 50-50-60-60-60-60

EMOM 8
Odd: 4 hang Power snatch 40kg
Even: 8 push press niskalta 40kg

Amrap 7: KB swing 16kg: 130 reps

2 Rounds:

1 min General Movement: jog, jumping jacks, jump rope, bike or row
10 Bootstrappers
10 Alternating Samson Lunges with Side Bend
10 Air Squats
1 min General Movement: jog, jumping jacks, jump rope, bike or row

Core strength
EMOM x 10
Even: 45 second plank
Odd: 10 TTB or 15 leg raises

WOD
14 Min AMRAP

20 Barbell Front Rack Lunges 95/65
16 Box Jumps 24/20

Practice SLIPS for 20 minutes

Then,
3 rounds for time of

• Run 800 meters
• Rest 2 minutes

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
One-Arm KB OHS Dx (light weight) 10 reps
One-Arm KB OHS Dx (light weight) 10 reps
Ring L-Sit max time hold