Metcon:
AMRAP 8
20 KB snatch 24/16
20 abmat sit ups
20 jumping lunges
rest 2:00
AMRAP 6
10 KB snatch
10 abmat sit ups
10 jumping lunges

Work up to heavyish complex with DB or KB
3 hang clean
3 push press
3 push jerk
(both sides)

Every 4mins for 20mins
400m Row
15 Russian swing
10-15 Pushups

-Lepoa tulisi jäädä vähintää 1min ennen uutta kierrosta.
-Skaalaa soutu tarvittaessa 300m

For Time:
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)

10min EMOM (from ground)
5 T&G Push Jerks

At 18:00
18.3 pre-workout
4 rft
15 thrusters 35/25kg
15/12 cal row

For time:
50 Hang Power Clean @70/47kg

• Do 10 Burpees Each time you Break

3 Rounds of:
10 Power Cleans 50/35kg
12 Toes-to-bar

For time
4 rounds of :
21 KB American Swing 24/16kg
15 Burpee over KB
9 Pull ups

21min EMOM:

1) Row 20/15kcal
2) Assault 16/12 kcal
3) rest

This is not all out, but should feel pretty spicy. Scale the kcal if you can`t keep the pace.