Complete the following cycle 4 times:

4 x Snatchgrip deadlift
4 x Snatch pull from hang
4 x Hang power snatch
4 x Overhead squats
2 x Squat snatch

Use the same weight for the whole cycle. You can drop the bar after each rep, but do not walk away from the bar and immediately regrip the bar for your next rep. Repeat for a total of 5 cycles, rest as needed between cycles.
Just like a bear complex, try to go heavier each cycle. If you miss the squat snatch or don’t complete a cycle, it is a 500m row penalty for each miss at the end of workout.

30%50%60%70%

Tempaus 3 x 3

huilailoo

WOD:
15 min AMRAP
1 (Wo)Man maker
run 100m
20 m forward sled push
20 m backward sled pull
5 GHD situps
10 GHD reverse hypers

every round add one rep to
(Wo)manmaker 1+1 , GHD situps 5+1, reversehyper 10+1, …

Clean technique

10 min EMOM
Maastaveto x 5

Deadlift
1-1-1

Max effort day. After a few warm up sets, attempt to set a new personal best on the Deadlift. As always, work to maintain a neutral spine and keep the bar over the middle of your foot.

5 Rounds for Time:
200m Farmer Carry, as heavy as possible
20 Burpees

Choose a heavy dumbbell or kettlebell and carry it goblet style 100m out and 100m back. It should be challenging but not so heavy that you need to rest more than twice per trip.

On the minute for 15 minutes: Challenging amount of reps Strict pull-ups (result=smallest amount of reps on the min)

Strength / Skill:
- Work up to a heavy snatch

WOD - 21min AMRAP:
Coach Luke Mullen's 21st Birthday WOD
- 1 400M Run
- 19 Thrusters (95#,75#)
- 93 Double Unders (Mod 1:1 93 Lateral Bar Jump Overs)
- 21 Toes 2 Bar (Mod: 1:1 GHD)

1 Round + 118 reps (5 reps into toes to bar on round 2)