For time:
Row 1000m
Followed immediately by...
3 rounds of:
30 x DU
20 x KB swings (24/32kg)
10 x strict HSPU

Time cap 15min.

4-5 rounds

5 x Back Squat
1 x Stairs
Rest 3:00 between rounds

No rest between squats and stairs.
Increase squat weight each round.

3 Rounds for reps of
2min ON/2min OFF

50 Double Unders
AMRAP of Hang Squat Clean 60/40kg

Max reps strict pull ups
3 sets
3 min rest between sets

Every 2min for 16min (8 sets)
Hang snatch x 1.1.1
(Rest 5-7s between singles)
Build in load over the course of the 8 sets.

Snatch
EMOMx10:
1 Squat Snatch
(these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Take what’s there today).

3x2 high hang
3x2 hang
3x2 full

5 Sets of:
Bench press x 5 reps @ 20X1
Rest 2min between sets and use that time to work on mobility and prepare for part B.

7 kierrosta

10 seinäpallo
10 käsipaino/kahvakuula kulmasoutu

Deadlifts
4 sets of 10, 8, 6, 4