21-15-9
Synchron Thruster 45/30kg
Synch Burpee over the bar

3 mins rest

100 WB 12/9kg
100 Box Jump Over 70/60cm

TC:35 min

6x 4min. windows:
A: 30cal Row + 6 Ring Muscle up
B: 30cal Row + 13m HS-walk

And then...

4min. Window:
Max weigth:
Squat clean + Front squat + Hang Squat clean

• 3-3-3-3 of:
BB Overhead Squats
3 @ 8 RPE (-5%) (Load Drop)
75% 1RM 3 reps
80% 1RM 3 reps
85% 1RM 3 reps
80% 1RM 3 reps
Lavora dal rack

Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(25)
Amrap 25
10m bear crawl with pull through
100m farmers carry(choose weight)
10 push up sandbag pull through
100m sandbag run
10 sandbag halo's

Finisher
50 flutters
1:00 min samson stretch

400m run
21 burpees to target
400m run
15 burpees to target
400m run
9 burpees to target

4 Sets of 6
Rest 2 Minutes Between Sets.

This is the second iteration of this 4x6 effort, and we'll complete (4) in total. The aim is to steadily, through small jumps, increase our loading from week to week.

On the 1:30 x 7 Sets:
1 Tempo Rep

Tempo:
* 10 Second Negative
* No Pause in Bottom
* Full Speed Stand

3 Sets For Quality:
5 Tempo Ring Rows
10 Front Rack Reverse Lunges
:20 Second Front Squat Hold

Rinnalleveto 1 RM

Maastaveto 3 RM