Snatch
4x3r @ 80%
Go every 90s.

AMRAP 9

2-4-6-8-10...

kbs@24/16kg
kb reverse lunge
box jump

Weighted Pull Up
Find your 3RM

Barbell bench press
6 x 6 up to a heavy set / go every 3 minutes

Warm- up: 5 min easy row + 5 min easy assault + 10 min movement specific warmup

A:
18 min amrap:
50/40 cal row
40 wb
30 db snatch 22,5/15 kg
20m db ohs lunge 22,5/15 kg
10/7 ring mu
100 du.

Cool-down: Walk 10 min outside

Snatch: 6x2 (80-90%)

EMOM x 10

5x2 power clean
5x1 power clean

28min alkavalla minuutilla

1. 20-50 tuplanaruhyppy
2. laite
3. 6-8 thruster
4. laite

Tabata All the Way

8 sets
8x 20sec ON/10sec OFF
Rest 2min btw the Tabatas

A. Alt
Knee-hugs
Ring Rows

B. Bike

C. Alt
Ground to Overhead
Lunges

D. Alt
Ski
DB Snatches

E. Alt
Wall Balls
Burpees

F. Row (4j
Squat (4)

G. Alt
KB Swings
Goblet Squats

H. Shuttle Runs

Coach Will keep his own barbell warm up
use 10-15 minutes for it.