3 Sets:

Max Reps Bench Press at Bodyweight
+ Max Reps Strict Pull-up

Rest 3:00 between rounds. No rest between the bench and pull-ups.

A) 2 ROUNDS
21 STRICT PRESS 45#
21 JUMPING SQUATS
ROW 250M

B) SNATCH
50%X5
60%X5
70%X3
80%X1+
(SINGLES AND DO SQUAT SNATCHES)

C) 3 RFT
RUN 400M
15 HSPU
10 FRONT SQUAT 185#

OH Walking lunge (bb/kb/db)- 10reps
T2B- 10reps
Box over burpee- 8reps

6 squat cleans 135/95
9 pull ups
200 run

4 ROUNDS
-1 Minutes Max Strict Push-ups / HSPU
-1 Minutes Max Knees-2-Elbow / Toes-2-Bar
-1 Minute Max Thrusters
REST 1 MINUTE

800 run then:
3 rds-
10 burpees
5 Curtis P's
Then-
800 run

30 reps @ 70% of your 3RM Hang pwr clean!

3sec pause in catch of the clean and jerk positions, try to begin the jerk right after the pause of the clean catching position.

Max 15 sec rest between reps!

Meadows Row with Barbell

5x

100 m juoksu + 10 cal on assaultbike + 10 T2B unbroken, 1 min lepo (skaalaa määrää)

Juoksu + Assaultbike n. 70 % tehoilla

150 wall ball shots with 10kg medicine ball.