A,
Power Snatch + Squat Snatch + OHS
Find your 1 RM for the day and accumulate 5 work sets throughout

B,
For Time
60 Deadlift @70/47kg
30/17 assault Cal Bike
45 Hang Power Clean
20/17 Cal Bike
30 Push Jerk
10/17 Cal Bike
Goal: Sub 15 min

C,
Midline Accessory
4 Rounds
10-15 GHD Sit Up
30m Farmers Carry
Rest :90 sec between Rounds. Athlete chooses the weight on the farmers carry.Make it heavy!

For time
2 rnd
7 bar mu
14 box jump over 60cm
21 wall ball 9kg
Directly in
600m run
60 v up
Directly in
2 rnd
7 bar mu
14 box jump over 60cm
21 wall ball

20min amrap with partner
24 cal row
18 t2b
12 snatch 60kg/35kg
6 bar over burpee(both do 6)

Eilinen/Lepo/Pk Lenkki

AMRAP 3' X 3 ROUNDS
7 THRUSTER  50/35 - 40/20
9/7 CAL ROW or 7/5 CAL BIKE 
REST 1'

Max 5 rounds, for time but quality: (TC 15 minutes)

10 Kipping T2b/leg raises
8 Kipping Pullup/ring row
6 Hspu/variations

5 rft
50 du
15 kbs
12 cal bike
9 hspu
90" rest

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run

WRK(27)
WRK 7:00-Rest 2:00 Repeat 3x
60 jump rope/heavy rope/double unders
50 squats
40 single arm row to tri kickback(20 per side)
30 mountain climbers(2ct)

Finisher
50 bicycles
1:00 samson stretch

Shoulder press 5-5-3-3-1-1 AHAP

Front squat 4 RM, then 4x2 @ same weight