EMOM for 4 rounds:
1) Crunches
2) Reverse crunches
3) Dragon flags (jalkojen lasku hitaasti)
4) Rest

Squat clean

3 Sets For Quality:

10 Glute Ham Raises
20 Dumbbell Front Raises
30 Banded Face Pull

For time
3 rounds
15 power clean 52 5kg
12 thrusters
9 bar facing burpees
Directly to
3 rounds
15 power clean 42.5kg
12 thrusters
9 bar facing burpees

DU practice 3 min

1 round (or 3 rounds)
Goblet squat x 8
DU or Single unders x 8
Ring row x 8
Dumbbel snatch x 8

2 rounds
Overhead squat (20 kg/ 15 kg) x 8
DU x 8
Pull up x 8
Dumbbel snatch x 8

Shoulder mobility
2 rounds
Around round x 8
Face pull x 8
Ankle stretch in the box

3 rounds for time

5 squat snatch @40kg
10 strict HSPU

Focus keeping your technique on the snatch.

Snatch
5 sets of 2 with a pause below the knee, then another above the knee - 7RPE

Snatch pulls
4 sets of 3 reps
1st set @ 100% of 1RM snatch
2nd set @ 105% of 1RM snatch
3rd set @ 110% of 1RM snatch
4th set @ 110% of 1RM snatch

Tempo front squats
3 sets of 3 5 seconds on the way down, 5 seconds on the way up
50-60% of 1RM front squat

Optional accessory work
3 sets of 8 seated barbell press at a weight that is challenging across the 3 sets

Partner wod
AMRAP 10 mins
10 Syncro plank up
20 Syncro KB goblet squat @20/12kg
30 Syncro Single arm Kb push press
40 Syncro sit up with wallball@9/6kg

3 mins rest

AMRAP 10 mins
10 Syncro burpee KB deadlift @20/12kg
20 Syncro T2b
30 Syncro KB Teapot total
40 partner wall ball @9/6kg

3 mins

AMRAP 10 mins
10 Syncro medball clean @9/6kg
20 Syncro T2B
30 Syncro push up plank clap (total reps)
40 Syncro USA Kb swing@20/12kg

For time
75 Power clean

Every brake
5 HSPU
10 cal Bike erg
15 Swing 24/16kg

BB: 60/45kg

Snatch balance 6 x 2

Start barbell.