Power Snatch Every 45sec x15

Go AHAFA and by feel. Scale if needed.

Split Squat
3x6+6, Tempo 3010
Rest 2min

90s on / 30s off x12 w/ partner, YGIG, divide anyhow:
a) rope climb / ankle lock training / lying to standing
b) echo bike
c) sandbag over bar (bar @ chest height)
d) bike erg

For quality, RPE 7-8

2x 10min AMRAP / 6min tauko

A)
10 Vauhtipunnerrus 40/30 kg
10 Kahvakuulaheilautus
10 Boxihyppy

B)
13/10 Cal Kone
10 Ilmakyykky
8 Burpee

Soutu 10km

Warm Up
2 rounds
2 min cardio
4 inch worm + push up
4 russian baby strech
8 plate gtoh
8+8 plate halos
then some barbell prep for power snatch

Strenght
Power Snatch 4x5reps@light/mod to mod/heavy
rest 1-2 min bwn sets
Power Clean&Jerk 4x5reps@light/mod to mod heavy
rest 1-2 min bwn sets

Metcon
3x2min on / 2 min off
rowing
ski erg
air bike
one time each machine, alt time with partner. keep mod/fast pace

3 sets:
3 Tempo Front Squats 50X1 @70-75% 1RM Front Squat
- Rest as needed btw sets

Lunges 10-10-6

Warm Up
Do some overall mobility and activation as you like.
Then movement prep as needed and start workout!

Metcon
Rounds 1-2:
2-3 min rowing @very easy/easy + 2x8-12 tempo db bench press, rest 30-45s bwn set
Rounds 3-4:
2-3 min bike or run@very easy/easy + 2x8-12 double db romanian deadlifts , rest 30-45s bwn set
Rounds 5-6:
2-3 min ski @very easy/easy + 2x4-6 burpee pull ups, rest 30-45s bwn set
Rounds 7-8:
2-3 min air bike @very easy/easy + 2x4-6 single arm db power clean, rest 30-45s bwn set

1 1/4 Front Squat x 3 reps
- build to a heavy set in 15 mins
- 2 mins rest btw heavy sets