1h walk outside. Use a weight west if possible.
HR 65-75%

2-pos. Clean and jerk (from hang and floor)
6x2+1r @ ~80%
Go every 90s.

Shoulder press 3x8

21 - 15 - 9
kb usa swing
box step up w/kb

3x 1min lankku
1min lepo

AMRAP 9

7 Hang Power Snatch + Overhead Squat 45/30kg
15 American Swing 24/16kg
8 One Leg TTB, alternating

Workout
5 min amrap
9 burpee pull ups / 9 burpee touch the bar + 9 ring row
15 ohs @30kg
rest 5 min
5 min amrap
7 burpee pull ups / 7 burpee touch the bar + 7 ring row
10 ohs @40kg
rest 5 min
5 min amrap
5 burpee pull ups / 5 burpee touch the bar + 5 ring row
5 ohs @50kg

rest 5 min after metcon and
(if you feel like its too rush to go for weightlifting part after metcon, dont go)
Metcon is the main practise for today.
OHS weight should be light enough to go unbroken always or max in 2 sets.
use front squat if you have some issues on shoulders or mobility.
Score is total reps done. (if you scale to burpee touch the bar + ring row its same amount reps what needs to be done on burpee pull up movement.

Emom 21 (7 rounds)
min 1 -Burpee box jumps overs x 6-8 reps @50/60cm
min 2 - c2b or normal pull ups x 8-12 reps
min 3 - Db snatches x 8-12 reps @20/30kg

shoulder press 5x5

This is for total reps.
10 Min muscle snatch
2 Min Rest
10 Min Row
2 Min Rest
10 Min Burpee

So work 30 on then 30 rest, record total reps.

Metcon (reps)

AMRAP in 10 minutes of:
10 Hang power snatches
30 DU’s

M: 35kg N: 25kg

Accessory (optional)

3-4 Rounds of:
10/10 Banded Hamstring Curls
1:00 min rest
10/10 Side plank leg lift
 
Rest as needed between rounds.