Go by the feeling, but something over 70% of 1RM.

n. 60-70% max

EMOM 10
Snatch Pull + Snatch High Pull + Power Snatch

40 minutes to complete as many of the following met-cons as possible

A. 21-15-9 reps
Cal. Row
Burpee over rower

B. 9-6-3 reps
Sandbag over shoulder
Sandbag squats

C. 21-15-9 reps
Wall Balls
Box Jumps

D. 21-15-9 reps
Cal. Assault Bike
Pullups

E. 15-12-9 reps
Cal. SkiErg
Pushups
Situps

F. 21-15-9 reps
KB Swings 24/16kg
Goblet Squats

G. 9-6-3 reps
Devils Press 2x22,5/15kg
DB Thrusters

H. 18-12-8 reps
Heavy DB Snatch
*20 Cal. BikeErg after each set

I. 21-15-9 reps
Ring Dips
Ring Rows

Bench press 7x3 (2) @85%
3min rest

Pysäytys alhaalla.
Nopea ylös.

AMRAP 4
10 Wall Balls 9/6kg
10 Kipping Pull-Ups

Double unders´s & Triple under´s technique

3 RFT

17 KB swing 32/24kg
12 Goblet squat 32/24kg

40nin time to get as many points as possible with your partner.
“I Go, you go” and mix anyhow.
Reps of the following is worth different amount of points.

Sandbag over shoulders - 5 points
Devils Press - 4 points
Burpee Box Jump Overs - 3 points
Calories - 2 points
Biceps Curls - 2 points
KB Swings - 1 point
DB Snatch - 1 point
Wall Balls - 1 point
Toes-to-bar - 1 point

AMRAP 60:

100m Row
50 Sit-ups
200m Run
50 Back ext.
300m Row
50 Push-ups
400m Run
50 WB 9/6kg
500m Row
100 Walking lunges
100 DU / 200 Singles
500m Run
50 Box jumps 60/50cm
400m Row
50 KBS 16/12kg (US)
300m Run
50 Pull-ups
200m Row
50 Burpees
100m Run