1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)lbs
15 Burpee Box Jumps (24"/20")
20 Dumbbell Snatches (50/35)lbs
10 Burpee Box Jumps (24"/20")
10 Dumbbell Snatches (50/35)lbs
5 Burpee Box Jumps (24/20")

Scoring: Time

21-15-9:
Front Squats (135/95)lbs
Kettlebell Swings (70/53)lbs
400 Meter Run

OLLAAN ULKONA SÄÄN SALLIESSA

For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

For Time:
21 Hang Power Snatches (95/65)
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Hang Power Snatches (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Hang Power Snatches (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run

AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)

Kilos:
Kettlebell: 22.5/15
1st Bar: 34/25
2nd Bar: 42/29
3rd Bar: 52/38

AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)

Kilos: 22.5/15

AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)

Kilos: 43/29

Back Squat Waves
Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%

Performed at % of your 5RM Back Squat

30-20-10:
Row Calories
Dumbbell Box Step-ups (50/35)

Directly Into…

10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)

Kilos:
Dumbbell: 22.5/15
Wallball: 9/6

Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat

Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%