For time

5 rounds
5 Burpee Box Jump Over 50/60cm
10 V situp
15 USA swing @16/24kg

Time Cap: 12min

-Raakatempaus 20 kg
* minuutin lepo
-soutu cal
* minuutin lepo
-kahvakuulaheilautus 12kg

For Quality 25 minutes:

10 Dumbbell Bench Press
8 + 8 One Arm Dumbbell Row
5 Box Jumps
0:30 Plank Hold

10/7/5/3
Power snatch
Push jerk
Power clean

1+1
Squat clean & jerk

EMOM35
1. Reverse elevated barbell lounge (30 kg) 6+6 reps
2. Sit ups 16 reps
3. DB Bench Press (2x 12,5 kg) 10 reps
4. Ride with the bike, easy to moderate pace
5. REST

25min amramp Juoksu määrittää tahdin
A) run boxin ympäri (350m)
B) 10 wb 5 ttb 10 box jump

For 40 minutes:
90 s bike or ski
10 DB deadlifts
30 m quadruped crawl
90 s run or row
30 double unders
90 s rest

Rower Seesaw Plank: 3 x 4-6 3s in 3 out. Rest 60s
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

For Time [13 Minute Cap]:
10 Reps @ 55%

8 Reps @ 63%

6 Reps @ 72%

4 Reps @ 80%

2 Reps @ 88%

10 Rounds For Time:
5 Bar Muscle-Ups
3 Clean & Jerks 61 / 43 kg
10 Bar-Facing Burpees

Time Cap: 25 Minutes