3 Rounds for time
5 Clusters 50/35
3 Clusters 60/40
1 Cluster 70/45
20/15 cal row

EMOM15

1-5 min
Snatch high pull x 5
5-10 min
Snatch pull under x 5
5-15 min
Snatch balance x 5

By feel, no need to go heavy. Laadulla. Keskity vetoon ja allemenoon.

3-4 sets, rest as needed:

5-10 Strict TTB
5-15 Strict Ring Dip
5-10 Chest to Rings Pull-Up

Scale if needed.

You Go, I Go
4x8min (30sec rest between Rounds)

A) Row 500/400m
B) Assault Bike 20/15 Cal.
C) Row 500/400m
D) SkiErg 20/15 Cal.

EMOM 6
1. 4-6 Strict C2B
2. Rest

Pick a suitable rep range and hold it for all three sets.

1001 burpees as fast as you can.

1 - Strict pull ups
2 – Power Cleans 60/40kg
3 – Ring Dips
4 – Alternating DB snatch
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings 24/16kg
10 – Cal row
11 – Front Squats 60/40kg
12 – Shoulder to Overhead 60/40kg

Tabata the plank

8 Rounds
- 20 seconds work
- 10 seconds rest

IF YOURE A TRUE MUTHAFUKKA YOU DO SIDEPLANKS INSTEAD OF RESTING

1 Cluster

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 pass through
10 hip rotations
10 pvc oh squat

Metcon/*Rx(15)
21-15-9
ohs 75/55-*95/65
mbsu 16/12-*ghsdu
cal row/ad

gym goat/cc movements (12)

Finisher
2 min hamstring stretch
30 w raise
80 temper tantrum