A: E30S for 10min 1x Snatch @light weight. Speed focus
B: High bar back squat 5-5-5
C: Floor press 3x5, amrap sista setet
D1: Sled push 3x4x10m @moderate weight
D2: Strict chin ups 3xMax

A,
1 Snatch, 70% 1RM

Every 1 min for 10 mins.

B,
A single Chest To Bar Hold hold for max time.
Pin an abmat between your chest and the pull up bar at the top of the pull up for max time.

C,
As many reps as possible in 3 mins of:
Tire Flip, pick load

D,
For distance:
Farmer Carry, 2x36/28kg: 1x 5 mins

5 x 2 mins on 1 min off
50 Doube Unders
12 Overhead Squats
ME Bar Facing Burpees
@52.5/35
always start from Du's

4 rounds for time:

20 db snatches
10 db box-step-overs
10 ghd sit-ups

Q7AV

5 sets of 3 Deficit Snatch Pulls
- Go heavy
- Rest 2-3min btw sets

4x 6min ON / 4min OFF

a. AMRAP 6
200m run
15 kb swings 32/24kg
10 Chest-to-bar

b. AMRAP 6
500m BikeErg
10 Front Squat 70/50kg
50 double unders
10 Handstand Pushups

12min alkavalla minuutilla
1. 10-15 käsipainothruster
2. 30s yleisliike

A: Assisted SA push ups 3set
B1: Rumanian Split Squat 2set
B2: KB Sea saw press 2set
B3: Double Kb swing 2set
B2: Hanging Kb gorilla rows 2set

5 rounds for time of

• Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.

12 min AMRAP

20 plate squat/air squat
20 GTOH
20 burpees
20 situps