Every 90s 2 hang squat clean x 10

50 GHD
40 Hollow rocks
30 DB turkish get ups 15kg

5 RFT:

5 DB man makers 2x22.5kg
15m sandbag bearhug walk 200lbs

Back Squat

1x5@70%
1x5@75%
1x3@80%
1x3@85%

• 3 x 3RM (kolmella yrkällä kolmosen maksimi tohon päälle)

Power Snatch + Squat snatch under knee (hang)

2 x (1+1)@60%
2 x (1+1)@65%
2 x (1+1)@70%
2 x (1+1)@75%
3 x (1+1)@80%

(tanko liikkuu powerin jälkeen alaspäin kokoajan, ei hierota lantiolla)

For time:

10 Ring MU
500/450m Ski
20 + 20 Db Snatch 30/25kg
500/450m Ski
10 Bar MU

Chipper @50kg
10 strict press
15 overhead squat
20 push press
25 front squat
30 push jerk
35 back squat
Tc:15

5 min rest

Chipper @40kg
10 power snatch
15 thrusters
20 squat clean
25 sumo deadlift highpull
30 deadlift
35 air squats
TC:15

5 min rest

Chipper
50 boxjumps
40 kettlebell swings @24kg
30 burpees
20 wallballs @9kg
10 t2b
TC:15

5 min rest

Chipper
20 pullups
20 k2e
20 walking lunges @20kg
20 back extensions
20 double unders
20 situps
20 calories row
20 pushups

Buy in: 10 min row
100 double-under
20 hang power clean 42,5/30kg
80 air squat
20 power snatch 42,5/30kg
60 sit-up
20 overhead squat 42,5/30kg
40 push-up
20 thruster 42,5/30kg
20 pull-up
100 double-under
Cash out: 10 min row

For time:

20 Back Squats 225/155
2 mile run
20 Back Squats 225/155

*Use a rack

3 rounds
Ski 75 cal - Row 85 cal - Bike 75 cal.
Pace:
Ski 900-1000 cal/h
Row 1000-1100 cal/h
Bike 900-1000 cal/h