Within 20 minutes:
6 RM Floor Press
3 x Max Ring Rows

In 5 sets build to a heavy set of 6 reps with good technique (training max)
Ring Rows are done after odd number sets (1-3-5).
Rest 2-3 minutes between sets.
Lift in pairs!

5 rounds for time of:

• 225/155lb. cleans, 3 reps
• 200-meter sprint
• 20 kettlebell snatches, 1.5/1 pood or 24/16kg, 10 each arm
• Rest 2 minutes

For time:

30-24-18 GHD Sit-Ups

15-12-9 Deadlift 140/100

60-48-36 Double Unders

Every other round/4sets each, 2 rounds:
1) Hang Power Clean
2) STOH (50/35kg)
3) Burpee box Jump

tee 9x3min eriä supersarjana:
5 shoulder press
5 pull ups

300m Run
30 x Kettlebell Snatch (challenging weight)
2 Rounds
Then:
Unbroken sets
12 x Wallball Shots 9/6kg
15 x Push Press 40/30kg
3 Rounds
No time element, just get the work done, with minimum rest.

5 rounds for time:

• 9 x snatch grip deadlift (2/3 of 1RM power snatch)
• 6 x hang power snatch
• 3 x overhead squat

30-20-10 for quality and minimum rest:

• strict T2B
• ring row
• KB swings

Go heavy with the kettlebell, eye level swings

*False Grip
*Negative MU
*Jumping MU

EMOM 10

1 x hang squat snatch above knee @50-75%