Every 3min on the minute for 12min:
3 Squat snatches @50/35kg

Rest 3 min

Every 2min on the minute for 10min:
2 Squat snatches @60/42kg

Scale the weights if needed.

Pystypunnerrus 6x6
Kahvakuulasoutu vuorotahtiin 4 x max (10-20 toistoa per käsi)
Kapea Penkki 3x10-15
Hauiskääntö 100 toistoa

5x
4min ON / 2min OFF
Runing

Then

3x
7min ON / 3min OFF
Rowing

If you run moderate hard / hard, use the 2min to total rest and recover, otherwise walk the 2min.

10min EMOM front squat 3x80%

3 RFT
350m Run
21 Burpee

4-5 rounds

Ring row x6-8 (tempo 3s. pause renkaat kyljissä, 3s. jarruttaen alas)
Hollow rocks x15
Superman rocks x15

EMOM 12 min

10 burpees
30-45" hollow hold
7-9 pullups

EMOM 12 min

20-30 mountain climbers
30-45" plank hold
45" max rep DU

10 RFT in pairs

1000m row
1 in 1 out
(slowest time is final score)

45 T2Bs
45 sit ups
45 thursters 30kg/20kg
45 burpees
45 cal row