Penkkipunnerrus 10-6-2 reps

Bench press 5 RM, then max reps @ 90%

A: Weighted trap bar jumps 8x3
B: Power clean 5x3
C: leg press 4x5
D: Leg extensions 3set
E: Leg curls 3set
F: Seated calf raises 2set

Tiukka rengas mu 3x2

𝗘𝟮𝗠𝗢𝗠 𝘅 𝟲

2 Hang Snatch + 2 Overhead Squats

"Wrong Key"

10 Rounds for time:

9 Burpee Pull Up
9 Single Arm Dumbbell Thrusters 22.5/15 kg (50/35 lbs)
9 m SA DB Overhead Walking Lunges 22.5/15 kg (50/35 lbs)
2 Wall Walks
Rest 30 sec between rounds

Timecap 25 min

Thruster/OHWL: Alternate Arms each Round

A1: Strict ring pronated grip pull ups 3set
A2: Broad jumps 3x3
B1: Strict ring supinated grip chin ups 3set
B2: Broad jumps 3x3
C: SA Kb rows 3set
D: DB powell raise 3set
E: Db biceps curls 1xMax

In teams of 2
1000m row
3 rounds
30 KB deadlifts@2x24/16 kg
30 box jump over@60/50 cm
30 abmat sit ups
-into-
1000m row
2 rounds
30 KB front squats
30 burpee box jump

30 V sit ups
-into-
1000m row
1 round
30 KB snatches
30 burpee box jump over
30 toes to bar
Time cap: 40 mins

Front Squats:
Find heavy 3 rep

For time:
15 Strict Toes to Bar
50 Double Unders
12 Strict Toes to Bar
40 Double Unders
9 Strict Toes to Bar
30 Double Unders
6 Strict Toes to Bar
20 Double Unders
3 Strict Toes to Bar
10 Double Unders

EMOM x 32
1) bike
2) 1-3 rope climb
3) ski
4) 5-10m hs walk scaled 2-3 wall walk

Target average hr zone 2