Snatch
6x3r @ app. 70%
Go every 90s.

EMOM 20 min

6 DL 60/ 40 kg
4 Power Cleans 60/40 kg
2 STOH 60/40 kg

*remaining time 10 abmat sit-ups

EMOM x 32

1) monostructural
2) 1-3 rope climb
3) 20-30m D-ball carry / fr carry
4) 30-50 DU / BMU / HSPU

Bench press

Bench press 5 RM (sotilaspenkkinä)

-then-
3×3 @ 5 RM weight

– Rest 2 min between sets-

Weighted pull up 1RM

10 min AMRAP

6 thrusters 45kg/30kg

40 DUs

10 push ups

2-3rounds:
30 banded pull apart
30s hollow hold
30s plank hold

Wod
1 min 10 squat clean 45/30kg + Me Bar over burpee
1 min rest
2 min 8 squat clean 65/45kg + Me Bar over burpee
1 min rest
3 min 6 squat clean 85/60kg + Me Bar over burpee

1.min Ski 8/ 6 cal
rest of the min Ring Mu

2.min 10 DB Snatch alt 22.5/15
rest of the min DU

3.min rest

2 x Rope Climps
8 x HSPU
12 x Box Jump