Running clock:

00.00-12.00
AMRAP 12
300m run
5-10 hspu
4 burpee box jump overs

12.00-24.00
AMRAP 12
300m run
3-6 wall walk
4 burpee box step ups

7 x1 hang power clean + 1 power clean (drop&go, 75-85%)

EMOMx16
1) 6-10 t2b + 15 air squats
2) 1-2 rope climb + 5-10 push ups
3) 9/6 cal bike + 4-6 power clean @60/45kg
4) rest

3-4 rounds for quality:
10 Alt. DB Underhand Front Raises
10 Cable Lat Pulldowns
10 Banded Chest Flyes – High to Low
10 KB Gorilla Row (5/5)
10 Banded Tricep Ext.
- Rest as needed btw movements

PK 2 + Vetoja

5 Minuuttia PK 2 / 1 minuutti reipasta rentoa juoksua. Toista 5 kertaa.

Loppuverkkaa 5 min.

20s on - 10s off x8:
a) banded bicep curl
b) banded tricep extension

8 min AMRAP
10 cal row
5 thrusters 55kg/40kg
10 cal air bike
10 DB snatches 22,5kg/15kg, alternating

A1) Split jerk 5x1x85%,
warm up 3x60%,2x70%, 1x80%

FOR TIME:
33-27-21-15-9 reps of:
front squat (from the floor) @40/30kg
pull ups

tc: 22min

Front Squats

5-5-3-3-2-2

Between Sets 4 Box Jumps

SO 3:00