Chipper - 12 minute cap
10 HSPU ( HSWall walk with 2 push ups x 5 )
20 DU ( 60 singles )
30 alt. KB snatch 53/35
40 jumping jacks
50 WB 14/20
40 jumping jacks
30 alt. KB snatch
20 DU ( 60 singles )
10 HSPU

Take 12-15min to build to 85-90% of your 1RM back squat and then...

3 sets of:
Back squat x 3 reps @ 85-90% of your 1RM
Rest 60s
Single arm DB row x 10-12 reps @ 2111
Rest 60s

10min EMOM
3 Power Snatches @80%+ of the complex (Power Snatch + OHS)

15 x Thrusters @ 42.5/30kg
30 x Calorie Row
90 x Double-Unders
30 x Calorie Row
15 x Thrusters @ 42.5/30kg

Weighted pull ups 3×5

400m Run
12 KB snatch (alternating)
12 KB Front squat (6+6)
Rest 2min

Sprintit:

10x 3 sivuttainen hyppy aidan yli ja sprintti 20m

90s lepo

AMRAP 15
14 pull-ups
7 overhead squats 40/30
21 double unders

Get in 2 lines behind curve
Everyone run .06, then .08 onward.
While in line repeat,

5 Jump Squats and 10sec squat holds
...over and over until it’s your turn again.

Right after running do,
10 hanging knee tucks or toe to bar
...then return to the combine line.

If you get spit out, it's trainer freestyle core on the floor until you've recovered.

Remaining class time.

15 Min EMOM Snatch
Start @60% and add weight every 3rd min if lifts are good