Strenght
Deadlifts 3+3+(3-7) reps on last set @65-75-85%
rest 2-3 min bwn.

with partner, 2 rounds for time:

• 100 wb
• 10 rope climb
• 100 cal row

Back squat 4x10

10min

5 työntö
10 maastaveto
15 boksihyppy

52/35kg

2 rounds
50 single unders
20m bear crawl
10 ring row
10 tuck ups
:30 plank hold
:30 hanging
5 muscle clean + press with barbell

3 rounds for time of:
15 target burpees (6 inch above reach)
10 hang power snatch 35/25kg
5 c2b or 8 pull up

tc 10min

3 rounds
1:30 cardio
5 inch worm
10m tin soldier walking
10 walking lunges
10 hollow rocks
10 deadlifts , add weight each round.
starting with barbell

AMRAP 8
3-6-9-12….
Power cleans @60-65% of 1rm clean (singles)
Burpee Pull ups

3 sets every 1 min 20s
Snatch pull + hang snatch + squat snatch @55-65%

5 sets :
2 push jerk + 1 split jerk @70-80% of 1 rm jerk