Push press 4×3 @85-90%

Focus. Reverse Front Rack Lunges 3x8 (4 per leg)

Metcon: For Time in Teams of Two. One works one rest – 25 Minute AMRAP
- 50 Sinlges – L1, 90 Singles L2, 30 D/U L3
- 5 Hang P Snatches – L1 95/65, L2 115/75, L3 135/95
- 10 Box Jumps 24/20 All Levels
- 15 T2B(L3), L2 – Toes to As high as possible (kipping), L1 – Dragon Fly

21-15-9
Maastaveto kuulalla
Etukyykky kuulalla
Etuheilautus

2 min lepo

21-15-9
Rive pallolla
Punnerrus pallolla
Wall ball tai "kiertoheitto" seinään

Focus: Back Squat – 5x5 Building to 5RM attempts. First working set should be around 65% of your 1RM

Metcon: For Time 21 – 15 – 9 of:

KB Swings L1 – 35/20, L2 – 55/35, L3 – 70/55
Wall Balls L1 – 14/10, L2 & L3 20/14
Burpees

Score = 5RM / Time

A. 5×1 Snatch Balance (Climbing)
B. 5×2 Snatch Grip Deadlift (climbing) – pause for 5 seconds 5cm off the ground

3 rounds for quality
2x10m hanstand walk
10 windshield wipers
6+6 shrimp squats

5 sets of 5 reps

AMRAP 12'

Ascending Ladder by 2'
- OHS
- Box Jump Overs
- Pullups

5X1 Paused Clean (3 count pause at knee) + 1 Paused Hang Clean (3 count pause in hang at knee) – work to a heavy but non-maximal complex, rest as needed

50 burpees
50 kb swings 24kg/16kg