12 min EMOM

Snatch x 3 (50 %)

For time:

100 Jumping Jacks
50 (steps) Plate OH Walking Lunges 20/15kg
50 Target Burpees
50 Inverted Burpees or. Box Jumps
25 Cheast-to-bar

15 min EMOM
2 x back squat @ 75% of 1RM

Three rounds for quality:

Muscle-ups or ring dip max reps in 1 minute
Plank hold (weighted) max time in 1 minute
Rest 1 minute

AMRAP (As Many Rounds As Possible)
in 8′ of
9 Thrusters 42,5/30kg
9 Pull Ups

Odd minute: 5 push presses with moderate weight, same weight in every round. Choose challenging one.
Even minute: 10 burbees

Pull-up with extra weight 5x5

3 kierrosta - 1 min lepoa kierrosten väliin
45 sec töitä - 15 sec lepoa

max:
- thrusters 40/30kg
- row cal
- burpees
- wall balls 9/6kg

20min AMRAP:
1xCindy, 1xBear Complex 42,5/30kg,
2xCindy, 2xBear Complex,
3xCindy, 3xBear Complex ...
Continuing as long as the time allows.

All sets heavy but form always first, then load. Reset after each rep, no TNG reps.

Rest 2 min between.