On the 3:00 x 8 Rounds:
5 Hang Power Cleans 60/40kg
30 Double Unders
250 Meter Row

*Score = Athletes will enter split times for all 8 rounds. Overall score will be the Sum Total of all splits.

For Time (with a Partner)
Cash-In:
2000 meter Row
Then, 3 Rounds of:
6 Rope Climbs
12 Bear Complexes @60/42,5kg
Cash-Out:
2000 meter Row

Timecap: 35 mins

3 Kierrosta:
(you go, i go)

15 Kahvakuulaheilautus
12 Askelkyykky taakse vuorojaloin
9 Maljakyykky

Barbell Curls: 3 x 8-10. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
- 10 Parasympathetic Breaths (6s inhale + 1s hold + 6s exhale + 1s hold)

10 x 1min ON / 1 min OFF (5 rounds each):
- Rowing / during OFF, Sandbag Bearhug Hold 60/40kg

Rest 5:00

10 x 1min ON / 1 min OFF (5 rounds each):
- Assault Bike / during OFF, Dual DB Farmers Carry (choose load)

8 Rounds:
10/10 1-arm DB Hammer Curls
10/10 1-arm Seated DB Shoulder Presses
10/10 1-arm DB Bent Over Rows
M: 15-20kg
W: 10-15kg

For time:
Every 2:00 complete:
20/16cal Row
50 DU
Max set of Power Snatches @35/25kg
Until 50 Power Snatches are completed.
TC10min

If you need to scale, scale only one movement.
17/13 Row or 30 DU.

5 Sets of Low Hang Snatch + Pause Snatch
Set 1: 2+1 at 60% 1RM Hang Snatch
Set 2: 2+1 at 60%
Set 3: 1+1 at 65%
Set 4: 1+1 at 65%
Set 5: 1+1 at 70-75%
- Rest 2-3 mins btw sets.

Low hang snatches are BELOW the knees. Snatches from the floor with a :02 PAUSE IN CATCH. Done as singles.

5x5 Sots Press
- Building weight, but good quality movement
- Rest as needed

LÄMMITTELY
2 kierrosta, 00:40/liike
Cat-Cow
Rintarangan kierto oik.
Rintarangan kierto vas.
Lapapunnerrus
Supermies
Hollow rocks
Lapsen lepoasento - punnerrus
Lapaveto
Rintarangan avaus boksilla

VOIMA
EMOM 10
3-5x leuanveto / jaloilla avustettu leuanveto

Merkkaa suoritukseksi leuanvetojen kokonais toistomäärä emomissa

METCON
4 kierrosta, 30s./30s.
1. Roikkuminen
2. Rengassoutu
3. Kerä rutistus
4. Yhden käden pull over