10 minutes to complete:

21-15-9 reps of:
Calories row
Burpee box jump over 24/20"

Rest 3 min

10 min EMOM:
10 Toes to bar

3-4 rounds for quality:
10+10 Banded Pallof Presses w/ rotation
15 Deadbugs (2=1)
10 Standing Landmine Twist (2=1)

5 rounds for quality:
40 DU
15 T2R (toes to rings)
10 Arnold Presses 2x15/10kg
- Rest as needed

12x
EMOM
Snatch + Snatch Balance + Overhead Squat

1 power snatch
1 hang squat snatch
1 high hang squat snatch

Scaled WOD
Every 2:00 for 20:00:
3 power snatches
3 hang power snatches
3 overhead squats

A.) Kipping Pull-Up / C2B

B.) 6 rds
Bike erg 45 sec moderate pace
burpee to target 6 reps
3-6 Kipping pull-up/ C2B
rest 1 min

Back squat 6x3
* -nouseva paino
-lepo 3-4min sarjojen välissä*

20 wall-ball shots
15 toes-to-bars
– Rest 2:00 between AMRAPs.

Scaled WOD
3 x AMRAP 3:
10 wall-ball shots
10 hanging knee raises/sit ups
– Rest 2:00 between AMRAPs.