Weighted pull ups 3-3-3-2-2-1-1-1

Clean and Jerk 3x3x50%, 3x60%, 3x70%, 2x80%

"Mad Ball"
For Time:
800m Med Ball Run
80 Wall Ball
80 Med Ball Walking Lounge
800m Med Ball Run
80 Sit-up Med Ball Throw
80 Squat Med ball Throw over the bar
800m Med Ball Run
In team of two with 9/6 Med Ball.

Penalty of 10 Burpees for both member every time the ball touch the floor.

• Barbell Military Press 6 x 2 *2min rest between sets
• 15mins to work up to working set.

Or

• Double KB curl to press 4 x 12

Harjoitellaan kahvakuulatekniikka

For time:
Row 30 calories
30 burpees, jumping over the barbell
135-lb. hang cleans, 30 reps

Pressing Snatch Balance

Push Press
3 - 3 - 3 - 3 - 3 - 3 - 3 - 3

EMOTM for 10min: 4 Thruster (45/30kg) + 4 Burpee Pull-Up

21-15-9 reps for time:
*Overhead Weighted lunge (20 kg sandbag)
*Wallball