For Time:

Buy-In: 15 Clusters 60/42,5kg
Into...
3 RDS
21/15 Calorie Row
15 Chest to Bar Pull-ups
Into...
Cash-Out: 15 Clusters 60/42,5kg

21-15-9 reps for time of

• Dumbbell squat cleans
• Strict pull-ups
• Deficit push-ups (hands on DBs)

♀ 35-lb. DBs ♂ 50-lb. DBs

60s. Row / Air bike

2 rds:
12 Air squat
9 Ring row
6 Push up

60s. Row / Air bike

2 rds:
9-12 Wallball
9-12 KB swing

Mobility:
- Lunge complex: 2x60s.
- Couch stretch: 2x30s.
- Pigeon stretch: 2x30s.

10m Walking Lunge
10m 4-Step Walk video
5-10 Down Dog to Cobra video

Pendlay Row 4x8
Maastaveto 3x5x80%
Pystypunnerrus 5x10
Vatsarutistukset 100 toistoa

“Iivo”
In teams of 3 for 40 minutes, ski for meters.

Resting team members perform:
EMOM:
odd: 30 second of push ups
even: 30 second of kb swings

Buy in 50 syncro Wallball
Then You Go I Go
21-15-9
Hspu and pullups
Cash out 100 partner wallballs

A: Power snatch + snatch
B: Power clean + clean&jerk
C: Snatch pull 5x3 @snatch max

Warm up(10)
10 jax
10 body builders
10 plyo jumps
10 plank taps
10 walking front kicks
10 shuttle runs or 100m run
10 pass thru
10 halo
10 good morning
10 pvc press
:30 samson stretch

PWR(12)
2 bench press on the minute for 8 minutes

WRK(20)
On the 5:00 x4
400m run
10 dumbbell hang clean 45/25 or 50/35 x2
10 strict dumbbell alt shoulder press
5 devil's press
record slowest round

Opt(12)
3:00 min run/2:00 min walk x3

Finisher
50 alternate sit up
1:00 min hamstring stretch

Warm up(10)
10 jax
10 body builders
10 plyo jumps
10 plank taps
10 walking front kicks
10 shuttle runs or 100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 samson stretch

GRT(24)
7:00 on 1:00 off x3
8 bear crawl sandbag pull
8 sandbag weighted step ups
100m sandbag carry
8 med ball slams
8 abmat lateral jump overs

Finisher
60 knee tap crunch
1:00 hamstring stretch