Snatch complex #1 (5 reps per movement)
Snatch grip romanian deadlift
Hang muscle snatch
Snatch grip, behind the neck strict press
Snatch grip, behind the neck push press
Back squat w/ 2 sec pause @ bottom
Overhead squat w/ 2 sec pause @ bottom
20 cal Assault bike, row or 200m jog before the next complex

Snatch complex #2 (5 reps per movement)
Snatch grip deadlift
Hang power snatch
Snatch grip, behind the neck push jerk
Back squat
Overhead squat
Hang power snatch into overhead squat (pause at receiving position before squatting down)
20 cal Assault bike, row or 200m jog before the next complex

Snatch complex #3 (5 reps per movement)
Snatch high pull
Slow pull muscle snatch
Slow pull power snatch
Snatch balance
Snatch pull under
20 cal Assault bike, row or 200m jog before the next complex

Back Squat

4 x 4 x 70%

SO 2:30

30 AMRAP in teams of 3 - one works at a time:

2 laps run together
10 thrusters 20/15
1-2 rope climbs
10 hang power snatches 20/15
20m sandbag carry

15 min for skills:

2-3 fall downs from HS to mattres
1-3m partner assisted HS walks
5-20s partner assisted HS holds
2-3 partner assisted bMU/jumping bMU/leg assited ring turnovers+dip
1 wall walk + 1-2 wall facing HSPU

3 Kierrosta laadukkaasti

Submax raakaleuka
20 Russian twistiä

EMOM 6
1) 1 round of "Cindy" (5 pull-up, 10 push-up, 15 air squat)
2) 12 Shuttle run
rest 3min

EMOM 6
1) 1 round of "Nate" (2 muscle-up, 4 hspu, 8kbs 32/24kg)
2) 12 Shuttle run
rest 3min

EMOM 6
8-10 Wall Ball
6-8 burpee

For time
80 DL 80/60kg / Plank Hold
10 Sync Burpee
120 Box Step up w/2 DBs 22.5/15 / Side plank
10 Sync Burpee
80 Sit up w/med ball

3min Amrap

8 Mavea 65/45kg
8 T2B

1min tauko

3min Amrap

20 Tuplaa/40 Sinkkua
8 Punnerrusta

Back squat
3-3-3

Overhead squat
1-1-1-1-1