For time, split anyhow

800 m run (Both)
80 KBS 32/24 kg
80 Box Jumps
80 STOH
80 Wallballs
800 m run (Both)

Timecap 40 min

3 rounds of:
10 KB swings
10+10 KB side bends
10 alternating DB snatches
20 DB Russian twists
10 Reverse hypers
Rest

Pendlay row 4x8 reps (RPE 7)

For time

• 21-15-9 box jumps
• 12-9-6 clean and jerks

♀ 24-in box, 125-lb clean and jerks
♂ 30-in box, 185-lb clean and jerks

Etukyykky 5x5x50%
-takakyykyn maksimista

Vauhtipunnerus käsipainolla 3x6 / käsi
-raskas!!

Yhden käden kulmasoutu 3x15 / käsi

Jalkanostot maaten 3x30
-joko lattialla tai penkillä

A1: Ring chin ups Supinated 3set
A2: Broad jumps 3x3
B1: Ring pull ups pronated 3set
B2: Broad jumps 3x3
C1: SL hip thrusters 3set
C2: SA Db biceps curls 3set

5 RNDS for quality
8 split stance db muscle clean e/s
6 1-arm sprit jerk e/s
20s. Chinese plank
-use light weigh and focus on the movement
- RPE 6

For 10 min
Every 2:30 mins

200m row
ME Burpee Box Jumps

@20/24

*No rest between intervals
*Score= Total BBJ

2-4rounds:
15-25s chin over bar hold
15-25s bottom of ring dip hold
15-25s hollow hold

5x
10 tiukkaa leukaa
15 punnerrusta
20 abmat vatsaa
25 kyykkyä

Kierrosten väliin 1:30min tauko