20 min AMRAP

6 power clean
10 t2b
14 alternating kettlebell snatch

8 x Power Snatch + Overhead Squat + Squat Snatch AHAP but no missed lifts!

For time:
* Swim 750m
* Bike 20k
* Run5k

(Add in comments your scaled version)

10min for quality:
200m run, bike or row
5+5 perf. stretch with rotation
5 scap. pullup + 10 kip swing
5 medball cluster
5 burpee

Emom 10
3x Helpolla painolla
-Raakana tai kyykkyyn

Snatch pull + hang snatch
3x 1+2 @60-70% 1RM
3x 1+1 @75-85% 1RM

20min AMRAP

20 Tuplaa
10 Raakarive riipusta 45/35 kg
5 Tangon yli Burpeeta
1min Tauko

800-m run
50 Back extensions
50 sit-ups

Scaled WOD
3 rounds for time of:
400-m run
20 Back extensions
20 sit-ups

DYNAMIC WARM-UP | 11:00
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work.

WARM-UP EMOM/ 45 work / 15 rest:
Air squats
DB shoulder presses light weight
Plank hold
Kahaps or high knees march
Shoulder taps in pike

TEKNIIKKA:
WALL WALK
ABMAT SITUPS
BURPEE TO TARGET

EMOM16:
1. 3 wall walk
2. 20 abmat situps
3. 10 burpee to target
4. Rest

4 rep max for push jerk