For time

Run 1 mile

5RFT(

20 pull up
40 pushup
60 squat
)
Run 1 mile

Sprintit

10x Lateraalinen aitahyppy x 3 + sprintti 20m
Lepo 90s

Start 50 - 60% from max, 2 min. brake between sets.

Write down how far and well you get your L-Hang or L-Sit done. If you get a full L-hang/sit: measure your time in the position.

Shin Box Open/Closed
Dynamic Stretches for Squats/Hips
Beast Slow motion 3 and 2-point variations
Shoulder mobility
8min

Clean and Jerk Technique

AFAP (cap: 20 min):
- 50 Alternating 1 hand Kb Swing 24/16 kgs.
- 40 Medball sit-ups 9/6 kgs.
- 30 Toes to bar.
- 20 Strict HSPU.
- 10 Ring MU.
- 20 Alternating Kb Clean and Press 24/16 kgs.
- 30 m Farmer walking 2x32 / 2x 4 kgs Kb.
- 40 Hollow Rocks.
- 50 DU.

15 min TIME CAP
18-15-12-9-6
CAL row
Burpee over rower
Butterfly sit-ups
*add 1 sec to your time for every rep you do not complete

15min AMRAP
3 pull-ups
6 squat jumps
9 push ups
12 American KB swings

5 Rounds for Time:

• 12 Deadlifts
• 9 Hang Cleans
• 6 Push Jerks

Rx weight = 155

30 Power Clean and Jerks @ 60kg/42.5kg

Record scaling and other details.