4x
2min of 15 KB Swings + Max Cal SkiErg
2min of 16 DB Snatches + Max Cal Row
2min of 10x15m Shuttle Runs + Max Cal BikeErg/Echo Bike

2min rest btw rounds

RX
AMRAP x 7 MINUTES
3 Hang Power Snatch @35/25kg
7 Overhead Squats
20 Double Unders
- Option for 'Unbroken' Double Unders if you want an extra challenge.

SCALED
AMRAP x 7 MINUTES
3 Hang Power Snatch @ light
7 Back Squats
40 Single Unders
RPE 8-9

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - :25/:25 Ball Bottom Foot Massage
MIN 2 - :50 Foam Roll favorite spots

30s on - 30s off x10:
a) AMRAP row
b) AMRAP air squat

Target: RPE7-8.
Result: Total cals + reps.

Back squat
4x6 @ 10RM test result / RPE 6 / RIR 4
- rest 90s between sets

These weights should be failry light. Focus on being controlled to the bottom, no bouncing and be explosive on the way up.

6 sets of Clean Deadlift + Floating Power Clean
Sets 1-2: @50% of 1RM Power Clean
Sets 3-4: @55%
Sets 5-6: @60%
- Rest 2min btw sets

C1) For time(KB 24kg/16kg)
1000m row
5 burpees
10 kb swings
5 burpees
10 +10 kb clean and jerks
5 burpees
10+10 kb snatches
5 burpees
5+5 TGU
500m row

B1) Front squat 3x3x75%

Penkki 2x5x80%

Dippi 3xAmrap (väh.10 toistoa mentävä) TAI Penkkidippi 3xAmrap

Pystysoutu käsipainoilla 3x20

Ojentajat kumpparilla 3x30

Kiertäjät kyljellään 3x20 / käsi

3 rounds for time
10 pull ups
10 ring dips
10 T2B
10 side squats

40 min you go I go

12 DL 130/90kg

16 HSPU

20 m 1-ARM DB OH Lunges

80 DU

10 muscle ups / C2B / pull ups

20 m HS Walk

30 GHD sit ups
40 m sandbag carry