Kettlebell snatch
5 x 3/arm

Salilla

20 box over jumps
30 GHDSU
20 cal Row
30 HSPU
5 thrusters ub, max load

40 minuuttia For Sweat

Rest 10

21-15-9
Cal Row
50-40-30
Du’s

Ladulla

50 min tasuria

Work on Overhead Squat and Snatch Balance.
Medium/Light weights

1a) Dimel Deadlifts: 3 x 20. Rest 45s.
1b) Banded Plank Row: 3 x 10-12 each. Rest 45s.

4x8min (2min rest)

A) 2x
1min SkiErg - 1min Row - 1min Assault Bike - 1min rest

B) 8min AMRAP
30m Run
8 Box Jump Overs

C) Row 3x2min ON/1min OFF

D) 8min Quality
20m Run
20m Farmers Carry
20m Run
20m Front Rack Carry
20m Run
20m Overhead Walk

3 RDS:

10 Strict presses + 15 Overhead shrugs + 60s Overhead hold

• Try to go unbroken
• Rest as needed btw sets

Penkki 2x2x95%
Kapea penkki 3x3 stopeilla
Leuat, vastaote 2x10-15
Facepulls 100 toistoa

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 sl dl
10 goodmornings
5 pass through

Metcon/*Rx(20)
2rds
15 clean and jerk 115/75-*165/95
20 pull ups/15 c2b/*7 mu
800m run

Rest 5 mins then

work up to hvy clean and jerk(12)

Finisher
100 flutters
30 t raise
2 min chest opener

EMOM 18 min
7-9 pullups
7-9 box jumps
20 russian twists

Double db row 5x8-10 AHAP