Tempausveto + valakyykky 1 + 2, RM of the day in 12 min

Kyykky 3x2x60% (halutessasi kisaykkösiä max noin 80-85% asti)
Penkki 3x2x60% (sama homma ykkösten suhteen)

Rullailua, aktiivista venyttelyä, ”fiilikseen pääsemistä”...

5 min AMRAP
2 - 4 - 6 - 8 - 10 - 12...
Thurster (50 kg/ 35 kg)

3 - 6 - 9 - 12 - 15 - 18...
T2B

REST 3 minute

Biggest weight:
Hang clean + front squat + hang clean + front squat + jerk
5 min time cap

Tng pwr cleans e3min +50 m sledge push

Team of 2

I go You Go

For Time
800 mt run (syncro)
80 Pull Ups
40 Hang C&J 50/35

40 Power Snatches
80 Push Ups
800 mt run (syncro)

Complete as many rounds as possible in 12 minutes of:

• 3 rope climbs, 15-ft. rope
• 20 box jumps

Men 30-in. box
Women 24-in. box

4 x

12 x squat clean + 9 x front squat + 5 x thruster, 40 kg, TNG, rest between the sets

• 4 Round of:
Legless Rope Climb 1 rep
Rope Climb 2 reps
One-Arm DB Squat Snatch (30/22.5Kg) 12 reps

100 DU
10 FS
20 burpees
10 FS
20 T2B
10 FS
20 Burpees
10 FS
20 KB Clean & Jerk (10/10) 32/24
100 DU

Barbell Load @70/50

Warm up(0:00-8:00
:20 sec row
:20 sec air squat

:15 sec row
:15 sec air squat

:10 sec row
:10 sec air squat

Skill/Teach(10:00-20:00)
Push up
Range of motion
Modify as needed

Air squat
Range of motion
Chest high
Full hip extension

Row
Quick handle
big chest
Full range of motion

Run through(20:00-25:00)
7 squats
6 push ups
5 cal row

Metcon(20)
"Doctor's Orders"
3rds
50 air squats
35 push ups
20/15 cal row

Opt(12)
3x8 oh ext
3x 8 rev fly
500m row for time

Finisher
100 temp tantrum
30 over under ballistic
1:00 min quad per