For time

• 30 Calorie row
• 30 Lateral burpees over the rower
• 30 Alternating dumbbell snatches (♀ 35-lb dumbbell, ♂ 50-lb dumbbell)
• 24 Calorie row
• 24 Lateral burpees over the rower
• 24 Alternating dumbbell snatches
• 18 Calorie row
• 18 Lateral burpees over the rower
• 18 Alternating dumbbell snatches
• 12 Calorie row
• 12 Lateral burpees over the rower
• 12 Alternating dumbbell snatches
• 6 Calorie row
• 6 Lateral burpees over the rower
• 6 Alternating dumbbell snatches

For time:
3 wall climb/ inch worm + 1-2 push ups
20 v-up/sit up/GHD
20 hang DB snatch
20 walking lunge steps (2xKB/DB front rack)
Rest 2min
5 wall climb/inch worm + 1-2 push ups
28 v-up/sit-up/GHD
28 hand DB snatch
28 walking lunge steps (2xKB/DB front rack)
Rest 2min
7 wall climb/inch worm + 1-2 push ups
36 v-up/sit-up/GHD
36 hang DB snatch
36 walking lunge steps (2x KB/DB front rack)

Clean & Jerk - 10 singles of heavy (start @80% of your 1 RM Clean & Jerk)

Drop and go

If you are feeling good you may go heavier. If you miss a weight 3x you must drop and build up again.

30s on / 30s off x 15

Box step overs
Kelkka ~150kg
Alt. DB snatch 15kg

AMRAP 20

35 Double-unders
7 DB Hang clean to overheads @ 2 x 22.5/15kg (50/35lbs)
7 Burpee pull-ups*
14m DB Front rack walking lunges @ 2 x 22.5/15kg (50/35lbs)

• Burpee pull-up bar height should be above your reach when standing under the bar with feet together and reaching overhead.

Metcon

For Time:

• 120 C2B
• 100 Cal Echo
• 80 WB
• 60 Burpee Box Jump Over
• 40 Pistol squat
• 20 Rope Climb

*jaa miten haluut. Eli voit tehä vaikka 5 rundia:

• 24 c2b, 20 Echo, 16 WB, 12 BBJO, 8 Pistol, 5 Rope

Accessories

A) 3x Superset:

• 10/10 1-Arm DB Bench Press (alternating arms, resting arm extended)
• 8/8 Bent Over DB Row

*rest 3min between

B) 3-4 Rounds For Quality:

• 1 Set Of Banded Pull Up (Vihree)
• 10-15 Banded High Pull
• 20-30 Banded Tricep Ext

5km row + station every 1km

At each km:
16 walking lunges
20 air squat

15-20min, Build to Days Heavy:
5 Snatch Grip Deadlifts

28' AMRAP w. partner
10 syncro burpee
20 box jump over
30 cal airbike
20 pull up
10 syncro alt. DB snatch @20/12.5kg

Bulgarian split squat 3x10/jalka