On The 5:00 x 5 Rounds

500/400m Row
21 Rower Over Burpees
12 Toes to Bar

*Score slowest Round

4 rounds for quality

8 Bulgarian split squat e/s
10 alt. step back lunges
20s. Chinese plank
@2x 20/12kg KB
1 min rest b/w rounds
- keep focus in the full ROM and quality of the movement

15 rounds:

40m run
6 knee raise
6 Lunge steps
Cap 25min

In 7 mins
12 KB burpee deadlift @24/16kg
24 Kipping Pull up
36 USA Swing
Remaining time max rep goblet squat!

Rest 2 mins

In 7 mins
12 KB squat clean @24/16kg
24 kipping HSPU / pike push up
36 USA Swing
Remaining time max rep KB burpee Deadlift!

Rest 2 mins

In 7 mins
12 Single arm KB thruster (6/6)@24/16kg
24 abmat sit up
36 Kb snatch
Remaining time max rep Goblet KB lunge!

Rest 2 mins

In 7 mins
12 Single arm Kb power clean & jerk @24/16kg
24 T2b
36 alt.shoulder taps in Hs hold
Remaining time max rep KB snatch!

For time:
2 rounds
30 DU
30 abmat sit up
30 DU
30 wall ball (9 kg/ 6 kg)

Time cap 12 minute

Otm x 12

2x3 2x2 neg

3 min DU practice
then 3 x
5 Box Pistol with Leg Lift e/s
5 1- arm ring row
10 banded dead bug

---

Back Squat

4x2 @85% of 1rm
2x6 @65% of 1rm
rest 2 min b/w sets

A) Snatch practice
- Etureiden tuntuma vedossa
- Syklitys
- 5x :30/:30 on/off

B) Jerk practice
- BTN tall jerk
- Tall jerk
- 4-pos paussilla tall jerk

C) Accessory
3x
1:00 min plank on rower
15+15m 1-arm suitcase carry

EMOM x 20:00
Minute 1: 20-30m Double OH KB Carry (arms locked out 100%)
Minute 2: 12 Ring Rows w. 1s hold at top
Minutes 3: 20-30m Farmer Carry
Minute 4: 12 Up-downs
Minute 5: 30m Sled Push (light and smooth)

• Goal is consistent smooth effort and not maxing out here.