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

*"Hang Over"
*

For time:
5x500m row, rest 1:00 btw sets
15-12-19
Thruster 42,5/30kg
c2b
50 deadlift 110/100/70/60/50
50 HSPU
50 TTB

lepo vaan!

For time
50 t2b

Maastaveto 3x3x70%
Hyvää huomenta kumpparilla 3x20
Vatsarutistukset jalat korokkeella 3xmax

Penkki 3x3x75%
Kyykky 3x3x70%
Penkki kp@vinopenkki 5x8-15

Optional Accessory:

For Quality:

10-1 Strict TTB
1-10 Parallette Push-Up

Target: all reps unbroken

RPE 3-4

5 Rounds

AMRAP 4:
300 Meter Row
1 Round of "Cindy"
Max Power Snatches 50/35kg

2 min rest btw. rounds

Choose 2-3 of the following to complete.

-3K Row
-1 mile Run
-150 Burpees
-Karen
150 wall Balls 20/14#
- Jackie
1000 m row
50 Thrusters 45/35
30 Pull ups
-Annie
50-40-30-20-10 Reps for time
DU
Sit-ups
-Helen
3 RDS
400 m run
21 KB swings 53/35
12 Pull ups