Find 1RM of

Power snatch

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses

A1. 8-minute AMRAP
500m Row
9 Burpee pull-ups
12 DB thrusters @ 2 x 22.5/15kg
15 Toes-to-rings

A2. 8-minute AMRAP
1000m BikeErg
9 Devils presses @ 2 x 22.5/15kg
12 Pull-ups
15 Box jump overs, 24/20″

Rest 4:00 b/t intervals

Flow. A1 – A2 – A1 – A2

Feel. These are intended to be hard intervals that are still sustainable for the 8 minutes and can be repeated on 4 minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Pick tough paces on the row and bike to begin each interval, but where you can still get right to work on the next movement. Move through the remaining movements with minimal rest and transition time, taking quick breaks only if needed in order to sustain your pace.

Warm-up

3:00 BikeErg
3:00 Row
+
2 rounds
5 Inchworms
10 Death marches
5m/side KB front rack duck walk
10 Scap rolls
+
2-3 rounds @ increasing pace
2 Burpee pull-ups
3 DB thrusters
4 Toes-to-rings
2 Devils presses
3 Pull-ups
4 Box jump overs
1:00 Row/BikeErg after each round (alternate)

Emom 30 @ steady, repeatable pace
30-45 sec work / min
1. Ski
2. T2b
3. GHD
4. DU
5. Pull ups
6. Air squat

12 Days of Core:
1 Strict T2B
2 Burpees
3 Hollow rocks
4 Pushups
5 DB Presses
6 Renegade rows
7 Arch rocks
8 Russian twists with KB
9 KB swings
10 AMSU
11 Back extensions
12 Weighted walking lunges

Wu 5min
Plank open 2*10
Rev.hollow *10
Row 20 cal

5* 2m30s min
Vipunosto takaa ristikkäistalja 10 rep
Hauiskääntö 10 rep

5*2min
Arnold press *8
Push up *10

Amrap 10 min
Alt. V-ups 20
Air squat 20
Row 20 cal

1 × 10@60%
2 × 6@70%
3 × 4@80%

Go every 3:00

10 min AMRAP
3 rope climb
10 DL ~85kg
20 box step ups *unweighted

3 sets of:

1 tempo halting snatch pull + power snatch

Set 1: @60% 1RM power snatch
Set 2: @65%
Set 3: @70%