EMOM 16min
Min 1: bike erg (moderate)
Min 2: t2b / t2r
Min 3: DB Snatch 6/6
Min 4: 2-3 wall walk + rest of the time ghd

ACCESSORIES 2-3 rounds:
- 10 crush grip biceps curl + 7.5m gun walk x2
- 12-15 Banded triceps push down

AMRAP 10
40 Wall balls
30 Pullups
20 Hang power clean, 60/40kg
10 Pistols

Find your 3RM Back squat of the day

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

4 rounds of:
10 Arch rock
15 KB deadlifts
20 MB slams
1 min Back extension hold on box (alternate with partner)

For time

• 40 kettlebell swings
• 40 knees-to-elbows
• 800-meter run
• 30 kettlebell swings
• 30 knees-to-elbows
• 800-meter run
• 20 kettlebell swings
• 20 knees-to-elbows
• 800-meter run
• 10 kettlebell swings
• 10 knees-to-elbows

♀ 35 lb
♂ 53 lb

A) On a 12:00 running clock
3-4 sets for quality of:

6/6 half kneeling bent press
8/8 goblet lateral box step ups
10/10 teapots

B) 2 rounds for time with a partner

30 double KB snatch@2x24/16 kg
60 sit ups
30 double KB clean&press
60 hollow rocks
30 double KB thrusters
60 sec. plank

Time cap: 18 mins

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog

-Rest as Needed b/t Sets-

Kässärihommia

3 rounds @ steady pace

6 Windmills e/side
3-minutes Assault bike
6/side DB bird dog rows
3-minutes Assault bike

3 rounds @ steady pace

6 e/side DB Lateral lunges
3-minutes Row
6 Jefferson curls – KB or empty barbell
3-minutes Row