10 min EMOM
50kg +5kg/ 30 + 2,5kg
2 deadlifts
2 hang cleans
2 front squats

3x3min Of: (90sec rest between Rounds)

20cal Row/AB
AMRAP Squats

-Rest 3min-

3x3min Of: (90sec rest between Rounds)

20 Lunges 50/35
AMRAP DU

Result = Squats + Du Reps

15 min alkavalla minuutilla

3 rinnalleveto 75% 1RM
10 pallon isku
10 etunojapunnerrus

In teams of 4, complete as many reps as possible of the following circuit in 30min.

400m run
Box jump overs
Burpee pull ups
Wall climbs

Each teammate will start on a different station and may not rotate to the next station until their running teammate returns.

Max reps unbroken of Kb Swing 24/16 kgs.

Option 1. Handstand hold on rings, 3 x max time.

Option 2. Modified handstand hold on rings, legs on the box, 3 x max time

3 x 15 omavalintaista vatsalihasliikettä, joissa on mukana kierto molempiin suuntiin

Forearm and Wrist MOB
Dowel 8's, Eagle grips
Banded Lat Stretch and Light Pulldown Prep
Achilles Stretch
Squat Hip Elbow Prys

Then set-up and do 2 WU round of Front Squat - 10reps each

SOD: Pigeon On Floor

"HONOR"
Couples, 5 reps each one.
For time (cap: 30 min):
- 60 Back squat 50/30 kgs.
- 70 Pull-ups.
- 80 STOH 50/30 kgs.
- 60 Front squat 40/25 kgs.
- 70 Toes to bar.
- 80 Hindu push-ups.
- 60 OHS 30/20 kgs.
- 70 Kb snatch 24/16 kgs.
- 80 Burpees.

A. OHS build to a 15rm

B. emom – 12mins
odd – BB front rack walk lunge 61/42.5kg 10 steps
even – 20 DU + 2 MU + 20 DU

+

12, 9, 6 for time all out
PC and jerk 155/105#
T2B
burpee over the bar

Notes:
– record weight and body weight for A
– go after the 12, 9, 6 hard and try to hold on (test it)