For Time:
21-18-15-12-9-6-3
Power Snatch 35/25kg
Before each set of Power Snatch, complete 10/7 Calorie Assault Bike/ 14/10 Cal Row / 10/7 Cal Ski Erg / 100m Run

Score = Time it takes to complete the workout

On the Minute x 15:
1 Snatch

*Score = Heaviest Load

Intervals

90sek ON/ 90sek OFF x 6 (alternating a/b)

A. 5-20 Kipping pull up/ c2b/ bmu
Rest of the time max cals row

B. 5-20 Kipping hspu
Rest of the time burpees

• use max 30sek for gymnastic movements
• total time 18min

Warm Up
2 rounds
2 min cardio machine
10+10 good morning with barbell (toinen jalka kengän mitan edessä)
:30 excentric toes to bar / knee raise
10 sumo deadlift high pulls wih kb

Strenght
Build to heavy 5 rep set on Dead Stop Sumo Deadlift
2x8reps@35-50% and 4x5reps @60-80% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Strict Knee raises / Strict Toes to bars
2x5-10 reps @warm up sets
2x5-10 reps (hard set)
rest 1-2 min bwn sets

Metcon
3 rounds

1 min on / 15 sec off
1) air bike
2) double unders
3) burpee pull ups
4) rest
so after burpee pull up round there is 1 min 30sec rest. go hard on each set but
make last one the best! know your pace!

12min parin kanssa

Max calorit laitteella

Push Press
Build to today's heavy 3.
--then--
5 x 1 @ today's heavy triple!

Bench Press
DB's or Floor Press
5 x 6

Deadlift

3x8

E3MOM / dead stop / 3+ rep in tank

8min alkavalla minuutilla

1. 2-3 seinällekävely
2. 4-6 tiukka varpaat tankoon

For 5 sets:
AMRAP in 2 mins of:
9 Russian Kettlebell Swings, 32/24 kg
6 Hand Release Push-ups
3 Bar Muscle-ups

Rest 1 min between each set.

Scaling:
Bar Muscle-ups / Strict pull-ups / 6 ring heavy ring row