10 RFT:

3 Snatch 60/42,5
3 Bar Facing Burpees

( 5 - 10 )

5 rounds for time

5 strict pullups
6 box jumps 60cm
7 push up
8 burpee without push up
Run 200m

Clean high pull 3x4
Rive allemeno 3x3
Rive+työntö 3x2

4-3-2-4-3-2 reps

Go every 2:30

*tempo 32X2 (3s jarru alas, 2s pause pohjassa, X nopeasti ylös)

Weighted pull-up 5x6

7 x 8

Shoulder Press

4-2-1-4-2-1

Go Every 2:30

3x8 min AMRAP, 2min rest
A:
1000m bike/ 500m soutu
Rest of the time:
1 wall walk
3 pull up
5 target burpee
B:
1000m bike/ 500m soutu
Rest of the time:
5 HSPU
7 t2b
9 target burpee
C:
1000m bike/ 500m soutu
Rest of the time:
7 pushup
9 abmat vatsaa
11 target burpee
A-B-C

A,
Every 4 mins for 20 mins do:
5 Deadlifts, 70% 1RM
5 Strict Ring Muscle-ups
15 Wall Balls@9/6kg

4 sets of 10 Front Squats
- Build to days heavy
- Rest 2-3min btw sets