2 Rounds:

5 Reps @82%
3 Reps @86%
1 Reps @90%

Rest 2min between each set

Shoulder Press 3x6 @75% of previous

Back squat
- 1x8@65%
- 1x8@70%
- 1x8@75%
- 1x8@80%

Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70%

For time:
500 ski
500m row
1000m C2 bike

GO FAST !

AMRAP 45min
Laite / Juoksu 300m
RIVE
ETUKYYKKY
STOH
TAKAKYYKKY
STOH
VALAKYYKKY
Naiset 25kg +2,5kg
Miehet 30kg +5kg

Build up to a 8 RM in 3 sets.

5 x 2 power cleans + 1 jerk

*all the sets with about 75-80% from 1rm OR with a weight that feels challenging but possible to focus on technique, performed every 2 minutes.

Warm-up together!
Then:

For Time
1,000 Box Step-Ups @50cm

Wear a Ruck Pack @20/15kg
A Ruck is a weighted Backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
NO TIMECAP !

Scaling Options:
- 9/6kg weight vest
- no extra weight
- teams of 2 ( you go, I go)
- 500 reps individual (partner style)

5x4 AHAP
Keep good form.

5x2 Hang snatch
One less rep than previously so try to increase weight.