3-4 rounds of
5-10 strict pull ups / ring rows
10/10 one arm DB press
10 Skull crushers
10 Bicep curls

Rest as needed

Work up to a heavy complex of
Snatch High Pull + Hang Power Snatch + Overhead Squat
+
1min max reps of Snatches @60% of todays heaviest complex.

Strength (load)

6 sets of 4 front squats. AHAP. Lift every 3:00.

Accessory (optional)

3-4 Rounds of
Weighted box step ups (DB/KB) 8-15 per side
1:00 min rest
Weighted wall sit hold
30-45sec
 
2-3min rest between rounds.

Strength

4x3-8 strict pull up (weighted if needed)

• 
  

For quality 20min

1) 8 snowangel
2) 8 Double kb/Db row
3) 10-16 russian twist
4) 1-2 rope climb

10 Min AMRAP;
20/15 cal Row
10 burpee box jumps

Switch after each full round. Go hard!

AMRAP 14 (Reps)

90 sec on / 30 sec off

30 Wallball 9/6kg (20/14p)
30 Box Jumps 24/20"
10 Deadlift 100/70kg
30 Bar Over Burpees
30 cal. Row / 20 Cal Echo Bike

5 min emom
5-4-3-2-1 Power clean
drop and go
2 min rest

Press 1RM

AMRAP 30

Teams of 3, YGIG / Round

5 Devils press
10 T2B
15 Wall Ball

8min keskivartaloa

1min kuollut koppakuoriainen
10+10 meritähti pumppauksella