3 rounds
6 ring dips
40 DUs
10 push ups
40 DUs
10 T2B

3 rounds for time
9 Thrusters @52/35kg
12 Power Cleans
15/12 Cal Bike / Row / Ski

Rx+: 60/43kg
Time Cap: 9mins

Extra:
Half Kneeling Band Paloff Press: 3 x 10 each. Rest 60s.

4x5min AMRAP (2min rest)

a) 2 Muscle Ups
4 Handstand Pushups
8 KB Swings 32/24kg

b) 10/7 Cal. Bike
10 Wall Balls
5 Box Jumps

c) 10/7 Cal. Row
14 Air Squats
7 Pushups

d) 6/6 DB Hang Clean & Jerks 22,5/15kg
8 Toes-to-bar
10 Ring Dips

3 rounds
6-8 tempo front squat (3030) @50-55% 1RM
Double KB/DB hold (while partner squats)

Rest 1min

For time:
20 power cleans (50/75 kg)
1,700-m run (1 kierros Hallipussia)
200-m KB/DB farmers carry
200-m plate carry (15/20 kg)

Scaled WOD
For time:
20 Hang power cleans (25/35 kg)
800m run/ 1000m row
150-m KB/DB farmers carry
150-m plate carry

AMRAP 32:00 in teams of 2:
32 Box jump + squat
32 Alt. DB Snatches @22,5/15kg
32 Burpee Jumping Pull-ups
32 Strict Handstand Push-Ups (or scale option)
32 Calorie Bike/Row/Ski

Goal: 3+ rounds . Have fun and find a consistent pace with your partner.
One person works. Split as needed.

Row Progression
20 min 60-70% HR MAX (vauhti kestävyys)
add the distance as your result.

A) Every 60s for 5min
1+1 high hang power snatch + hang power snatch
@50-60% 1RM

B) Every 30s for 5min
1 hang power snatch
@65-80% 1RM

C) 3 rounds for quality
3 pause overhead squat (3s)
3 snatch pull @95-110% 1RM snatch

• Rest 1-2min btw sets

Snatch 8x2x70%