For time

• Bike 10,000 meters

3 rounds:
15/12cal AB
30m Skillmill Sledge Push 10/9
20/20m SA Farmers Carry 30/20kg

5 rounds:
800 m run
14 box step overs with med ball 24/20”
10 HSPU
30 s rest

For time

• 50 pull-ups
• 400-meter run
• 21 thrusters
• 800-meter run
• 21 thrusters
• 400-meter run
• 50 pull-ups

♀ 65 lb
♂ 95 lb

Time cap 20 minutes

Compare to 221221.

Valinnainen kippiliike tangossa&hspu+tuplahypyt🤸‍♀️

A: Box jump 8x3
B: Power clean 5x3
C: SL hamstring curls 3set
D: Strict chin ups Supinated 3set
E: SA Seated rows 2set
F: Lat pull downs 2set
G: Alternating DB biceps curls 1xMax

Part A).
Skill Primer
Hang Power Snatch, BTN Push Press & Pause OHS
(5-8 sets x 2+2+2 / 0:03 pause in the bottom)

Part B).
Halted Snatch Deadlift & Snatch
(8 sets x 2+2 / 60%-75% / 0:03 pause below knees)

EMOM21:
a) 10 deadlift
b) 10m walking lunge (kb anywhere)
c) rest

Perhosleukoja & vetävää voimaa sekä corea assareina 💪🏼