A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Suggested loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+, 85, 85+ (From max snatch)

B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (155/105 lbs or 70%/max)
30 Double-Unders

Warm-up

A.
Every 2 minutes, for 18 minutes:
1. Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
2. Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
3. Alternating Pistols x 16-20 reps

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

goat(5)

Power(20) 1 or 2
bench/strict work up to 1rm
deadlift 4x2
ft squat 5x2 w/2 sec pause

Fitcamp
5rds
20 jing jangs
20 step ups
60 m climbers

Metcon(13)
otm 7 kbs 53/35
70 oh lunge 105/75

Metcon-comp(13)
otm 12 ttb
70 pistol squats

Finisher
50 oblique crunch
1 min hip opener
25 t raise

Every 10min for 40min (4 sets)
Complete the following as quickly as possible:
Row 1000m
15 x strict HSPU
15 x strict Pull ups
15 x strict Ring dips

Penkki 3x3x92,5%
Kapea Penkki 1+1 (1.toisto rinnasta selvällä stopilla, 2.toisto puolivälistä) nousu mahdollisimman kovaan rautaan

Pendlay Row 5x3
Pystypunnerrus 5x3
em. liikkeet voit tehdä "superina"

Pre loaded Vertical Jump 5x3

Rest as needed. Easy with the loading. Check the video.

Strict pronated pullups
7 reps

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Post three heaviest successful sets, others into comments

4x Superset of:
50m Double KB front rack carry 24/16kg
50m Double KB farmers carry 32/24kg
Rest as needed

Do additional 3 sets with 75-80% of days max.

Wendler 531 Squat deload